Tiredness throughout the day and then staying awake till midnight, just this 10 minute sleep routine for restful sleep

News India Live, Digital Desk: Good sleep is not only necessary to feel refreshed the next day, but it also acts as ‘fuel’ for our mental and physical health. If you do not get enough sleep, its effect starts appearing on your skin, digestion and mood. 1. ‘Digital fasting’ 1 hour before going to bed may sound a bit difficult, but the biggest enemy of sleep is in your hands. The blue light emitted from our phone screens signals our brain that it is daytime, which reduces the production of ‘melatonin’ (a sleep-inducing hormone). Try to put the phone away an hour before sleeping and read a book or listen to light music.2. Consistent Timing: Our body runs on a ‘biological clock’. If you fix the same time to sleep every night at 10-11 pm, then after a few days your body will automatically start getting tired at that time and you will get deep sleep. Don’t spoil it too much even on weekends.3. What should be the environment of the room? Sleep is good only when the room is comfortable. Keep the room completely dark and, if possible, keep the temperature slightly cool. To avoid noise, earplugs or eye-mask can be used. Remember, your bed should be only for sleeping, not for working on laptop or eating food.4. Light dinner at night and heavy caffeine-laden and spicy food during Taubarat not only spoils your digestion but also disturbs your sleep. Also, avoid drinking tea or coffee after 5 pm. The caffeine present in these activates your nerves, due to which the eyes can remain open throughout the night.5. Those Magical 5 Minutes: Meditation or Deep Breathing Lie on the bed, close your eyes and concentrate on your breathing. Breathe in for 4 seconds and exhale slowly. By doing this, your ‘parasympathetic nervous system’ gets activated, which takes the body into ‘relaxed mode’. My advice: Sleeping is not a mechanical task, it is a relaxing process. If you wash your feet every day before sleeping and apply some oil on the soles, it gives great relief to the nerves and gives you great sleep. Remember, your sleep decides the energy of your tomorrow. So try these changes today and give yourself the gift of a deep, relaxing night.