World Sleep Day 2026: Do you also get broken sleep? Adopt these 5 methods to sleep peacefully throughout the night

News India Live, Digital Desk: Today’s hectic life and increasing use of screens has taken away the peace of our sleep. Understanding the importance of sleep on the occasion of ‘World Sleep Day’, 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 which is called ‘circadian rhythm’. 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 very effective: 10 hours before: Stop caffeine (tea/coffee) 10 hours before sleep. 3 hours before: Stay away from heavy food and alcohol. 2 hours before: Stop office work and stressful things. 1 hour before: Switch off all screens (mobile, TV, laptop). 0: In the morning when the alarm rings. The number of times the ‘Snooze’ button is pressed should be zero.3. Room Temperature and ‘Darkness’ The ideal temperature for sleep is considered to be between 18°C ​​to 22°C. 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 can release the hormone ‘melatonin’, which is 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 SunlightA 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.