5 habits - which may enhance the quality of sleep:
1. Eat last meal 3-4 hrs before. When food gets digested in stomach, body feels light and relaxed.
2. Stop using mobile phone, internet, Tv around 2 hrs prior. Browsing/Reading/Watching social media till last minute is not a good practice. It keeps the mind awake and working. Sleep gives rest to the mind and closing timely gives that buffer for this transition of state.
3. Reduce lights -switch off most lights in the house, preferably 30-60 min before.Let it be dim, to help fall asleep. Make your bedroom darker, put extra curtains etc. Until, it is dark the eyes perceive light and body/mind may not realize it's time to sleep off. So give that environment to induce restfulness.
4. Use last couple of hours for less stressful work like household chores, talking to house mates, organizing & preparing for next day, prayer/journaling, (any calming-down activities)
5. Self care can be easily administered for few minutes, before bedtime. Choose what's best helpful from among several options like yog /pranayam for relaxation, meditation, natural treatment (e.g. hydrotherapy, thermotherapy, oil application, herbal remedies etc.) Consistent practice can be healing over a few weeks, generally.
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