Meeting deadlines, working round the clock, not getting enough sleep or being sleep deprived have become routine for people and it’s a major health concern. A crucial aspect of health and fitness is getting the good and right amount of sleep.

If you are not getting the right amount of sleep, that is 7-8 hours, you are likely to be stressed out, bad in shape and irritated.

On World Sleep Day, let’s take a look at the dos and don’ts for a good sleep.

5 things to do: 

Log-off and disconnect

Disconnect and log-off from your electronic gadget at least an hour before bed. The blue light emitted by such electronic devices tricks your brain into thinking its daytime, even when it’s not.


To have a good shape, you should exercise early in the day. This will keep you in the right shape, and help you sleep better at night.

Keep a check on your diet

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Avoid a heavy dinner as it will make you feel bloated and uneasy, making it difficult to sleep. Munch on a handful of almonds and walnuts before going to bed. This will help you sleep better.

Music therapy

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Once you are all set to hit the bed, put some gentle music on. Birds chirping, rainfall, forest sounds are good examples.

Get a good pillow

Go for a pillow that is suitable for health and body. Avoid using feather pillows as they are more likely to report poor sleep quality than those sleeping on other kinds of pillows.


5 things you should not do: 

Take your work to bed

Working on a laptop or even using your smartphone to check email or play a game can interfere with your sleep as these activities keep your brain going which can make it harder to fall asleep

Get into an argument just before bedtime

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Hitting the bed angry or after having a controversial talk may lead to disorder in your sleep because you continuously think about what happened and are unable to sleep.

Take a hot bath

A hot bath might be relaxing but it increases your body temperature which signals the wrong posture in your sleeping habits.

Afternoon Naps

A lot of us are in the habit of afternoon naps. While a power nap is fine, for 10-15 minutes. We should cut out daytime sleep and through which we can automatically sleep at night.

Watching TV until late

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Watching TV till late can harm for your body as well as your sleeping pattern. Avoid watching films and TV-web series.