Ways to get a good sleep!

Sleep and wake up at a fixed time for good sleep (7-8 hours), keep the bedroom quiet-dark, and turn off the screen (phone/TV) 1 hour before sleeping. Avoid caffeine and heavy food in the evening, exercise light, and read a book or bath in hot water to reduce stress. ✅ 🍃Key remedies to get good sleep (Sleep Hygiene): Sleeping routine (Schedule): Every day, even on weekends, keep the same time to sleep and wake up. This sets the internal clock of the body. Technology Distance (No Screens): Turn off phones, tablets and TVs at least 1-2 hours before sleeping, because their 'blue light' (blue light) prevents sleeping hormone melatonin. ✅ 🌸Better Environment): Keep the bedroom cool (comfortable temperature), dark and calm. ✅ 🍃Routine Changes (Daily Habits): 🙎 ♀️Exercise: Be active during the day and exercise regularly, but don't just before bed. ✅ 🥙Eating: Don't have caffeine (tea/coffee) and heavy meals in the evening. ✅ 👩🏻Naps): Don't sleep for more than 20-30 minutes a day. Relaxation before bed: read a book, bath in lukewarm water, or listen to light music. ✅ 👍20 minute rule to bed: If you can't sleep 20-30 minutes after going to bed, get up and do some cool activity (like reading a book), then go to bed only when you fall asleep. ✅ 🧘Techniques for early sleep: 4-7-8 Technique: Breathe from nose for 4 seconds, stop for 7 seconds, and exhale from mouth for 8 seconds. ✅ 🙎 ♀️Muscle Relax: Starting with legs, tighten every part of the body for 5 seconds and then leave loose for 30 seconds✅