Sure shot tips to improve quality sleep 

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What is quality sleep?

We are all runners for life, just running towards our goals as if we have no other day to live.  In this running race, we often forget our simplest needs and desires.  Even having a mindful cup of tea seems like wasting a huge time!!! During these hectic days, we are just worn and torn due to hardship and stress.  However, at the end of the day, our body needs rejuvenation.  It is nothing but a restoration of well being.  How to achieve this restoration??? Through physical rest.  Physical rest means quality sleep, a complete 8 hours of uninterrupted and restorative sleep.  How many of us are getting better sleep.  We all face interrupted sleep, waking up at the middle of the night and difficulty getting back to sleep.  Even if you sleep for hours together, you often wake up with tiredness and feel as if you have not slept the whole night.  The imbalance between the amount and quality of sleep is called sleep deprivation.  4 out 10 people suffer from sleep deprivation without their knowledge.   Sleep deprivation will surely have negative impact on cognitive function and physical health.  Additionally, you will experience mood swings, irritability, and fatigue throughout the day.  Hence, a good quality sleep is essential for total body rejuvenation and also to keep medical problems at bay.  How to overcome this sleep deprivation???  Here are some tips to improve your sleep quality.

 1.   Hot water bath – after a long hectic day, you just want to hit the bed no matter what.  Just try a hot water bath right before your bedtime, you will feel relaxed and calm. Just try it and see the difference.

2.   Milk – drinking hot milk at night gives a quality sleep because the melatonin in milk helps in sleep regulation.  Adding a pinch of Myrobalan in milk may also be helpful.

3.   Naps – Avoid daytime naps.  This may interfere in your nighttime sleep.

4.   Limit screen time – Limiting the screen time 2 hours before bedtime is really beneficial.

5.   Drinks – Avoiding alcohol and caffeine during bedtime.

6.   Pedicure – Simply soaking the feet in hot water tub also relaxes your senses, which can reduce stress and anxiety and paves way to quality sleep.

7.   Physical Activity -  Including physical activity in your daily routine will improve your sleep pattern as well.

8.   Meditation – Practicing simple breathing techniques at bedtime with help in sleep as well.

9.   Diet – Never skip your meals at night!!!

10.      Sleep Environment – Keep your room dark, noise-free. 

Conclusion

 Consistency is the key for perfect results.  Try these simple, yet powerful tips to overcome your sleep disturbance and wake up tirelessly everyday !!!