The obvious solution to tiredness is to maximize the quality of your sleep, squeezing as much rest and energy out of every hour in your bed as you can. Of course, there’s no substitute for adequate sleep time, but healthy, successful people know that a few simple actions can ensure they wake up rested and ready to go. That’s why they always do these things before they turn in for the night. So here are some tips to get healthy sleep.

1. Get away from screens Before Bed:-

When you use phone or laptop, you’ll have a more difficult time falling asleep, and your melatonin levels will be lower. You’ll likely sleep lightly, and wake up feeling groggy. Your concentration and alertness levels will be reduced, and your immune system will be affected. You might even find that you’re gaining weight more easily. This is one of the most important tips to get healthy sleep.

2. Stay away from Caffeine After 2 PM:-

Many of us depend on endless cups of coffee or tea to get through the day. The afternoon slump is a very real thing, where we go semi-comatose at work and knock back a double espresso to power us through till evening. This creates a really crappy cycle in which we’re wired far later than we should be. This then causes us to get a less-than-adequate night’s sleep, thus requiring more caffeine the next day, etc.

3. Hot water Bath Before Bed:-

Although a deep, relaxing massage is ideal for winding down to sleep, a hot bath works just as well. Possibly even better. Immersing yourself in hot water relaxes your muscles and cocoons you in soft, nurturing warmth. Better still, cooling down from that bath gives your circadian rhythm the heads up that it’s time to get sleepy. That triggers us to drop into the slower mode we need to sleep properly, in which our heart and breathing rates slow down so we can pass into dreamland.

4. Make Your Bedroom comfortable to sleep:-

Fill your bedroom with duvets, comfy pillows, blackout curtain. Whatever you need to be as comfortable and relaxed as possible. Sleeping in a quiet space is absolutely vital. If you live in an urban environment where noise pollution from traffic keeps you up at night, consider investing in a white noise generator to block it out.

5. Make a Regular Sleep Schedule:-

Aim to train yourself to go to bed and wake up at the same time every day, even on weekends. According to the Mayo clinic, the average adult does best with around 7 hours of sleep, so schedule sleepy time to correspond with whatever time you need to wake up.