Don’t sleep well at night? Adopt these 7 effective tips, you will wake up fresh and fit in the morning.

News India Live, Digital Desk: Getting good sleep (Sound Sleep) has become a big challenge in today’s busy life. Using mobile phones till late night, stress and irregular lifestyle have taken away our sleep. But not getting enough sleep at night is very dangerous for our physical and mental health. If you too keep tossing and turning all night and feel tired in the morning, then stop worrying! By adopting some easy and natural methods, you can improve your sleep and wake up every morning with new energy.1. Make a fixed time to sleep (fix bed time): Our body has its own clock, which is called circadian rhythm. To keep this balanced, go to bed at the same time and wake up at the same time every night, even on weekends. It may be difficult in the beginning, but within a few days the body will get used to this routine.2. Prepare the bedroom for sleep (create a sleep environment): Your bedroom should be quiet and dark for sleep. The temperature of the room should not be too hot or too cold, but should be comfortable. Light scents (such as lavender) or soft, calming music can also help you sleep better. Avoid noise and too much light.3. Reduce screen time before sleeping (do digital detox): Blue light emitted from mobile phone, laptop or TV screen prevents the production of ‘melatonin’ hormone in our body, which helps us in getting sleep. Turn off all screens at least an hour before sleeping. Instead, read books or listen to quiet music.4. Avoid coffee, tea and alcohol (adopt proper eating habits): Do not consume caffeine (tea, coffee) and alcohol in the evening or a few hours before sleeping. These things can disrupt your sleep. Have a light dinner and avoid eating heavy food immediately before sleeping.5. Physical activity is important (do regular exercise): Regular exercise during the day helps in getting good sleep at night, but avoid vigorous exercise right before sleeping, as it can over-exert the body. You can do light exercise or yoga in the morning or evening.6. Stay away from stress (focus on mental peace): Stress is the biggest enemy of sleep. Try to be stress free before sleeping. Things like meditation, deep breathing exercises or writing a journal can help reduce stress. If there are many thoughts going on in your mind, write them down.7. Drink a cup of herbal tea in the evening (soothing tea): Before sleeping, drink a cup of chamomile tea, lavender tea or any other non-caffeinated herbal tea. These teas calm the mind and help in sleeping. Milk is also considered beneficial for sleep. By including these simple but effective tips in your daily routine, you can drastically improve the quality of your sleep. Good sleep not only improves physical but also mental health and you feel refreshed throughout the day.