Do you also get broken sleep? Adopt these 5 methods to sleep peacefully throughout the night: – ..

News India Live, Digital Desk: Today’s busy life and increasing use of screens has taken away the peace of our sleep. ‘World Sleep Day’ Understanding the importance of sleep on this occasion, experts have shared some science-based tips that can help you sleep ‘smartly’.

Good sleep not only removes fatigue, but it also works like a lifesaver for your heart health, mental concentration and immune system.

5 magical scientific tips for better sleep:

1. The magic of ‘Sleep Consistency’

Our body works according to an internal clock called ‘Circadian Rhythm’ They say. Science says that going to bed and waking up at the same time every day (even on weekends) helps your body reset itself. This helps you wake up without an alarm and fall asleep as soon as you go to bed.

2. Follow the ’10-3-2-1-0′ rule

This formula recommended by sleep experts is extremely effective:

10 hours ago: Stop caffeine (tea/coffee) 10 hours before sleeping.

3 hours ago: Stay away from heavy food and alcohol.

2 hours ago: Stop office work and stressful things.

1 hour ago: Switch off all screens (mobile, TV, laptop).

0: The number of times you press the ‘snooze’ button when the alarm rings in the morning should be zero.

3. Room Temperature and ‘Darkness’

ideal temperature for sleep 18°C to 22°C Considered between. According to science, it is important to reduce the body temperature a little before sleeping. Also, keep the room completely dark so that your body ‘Melatonin’ Can release hormones, which are responsible for deep sleep.

4. Connection of ‘Magnesium’ and diet

Magnesium-rich foods like almonds, spinach or pumpkin seeds are helpful for a deep sleep at night. These help to relax your muscles and calm the nervous system. Lukewarm milk or chamomile tea before sleeping is also a great option.

5. Importance of morning sunlight

A good night’s sleep starts in the morning. Exposure to natural light within the first 30 minutes of waking up balances your cortisol levels and triggers melatonin production at the right time at night.

Experts warn:

If you feel tired throughout the day even after sleeping 7-8 hours a day, it could be a sign of disorders like ‘sleep apnea’. In such a situation, definitely consult a doctor.