Top 5 Proven Tips for Sound Sleep

Written By Aquib Nawab , BBA Medically Reviewed By Dr. Sandeep Madaan, MD (Ayurveda)

[{"selector":"#anim-2bc03255-8678-4f32-a2a3-25c21798e3e6","keyframes":{"transform":["translate3d(149.57265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bad47aa3-13eb-4ac6-b62a-2a2bcaaf9d2f","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c3d61cd-ca99-4d40-9cea-9aa9f4a21e55","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-0c7b4cf7-70a9-4c34-9b2f-4cc5a195871a","keyframes":{"transform":["translate3d(-121.52777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-531aeed9-0a02-4a77-9e60-5c1dd9e1f578","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16576c1a-d541-46ce-8d34-4091718273cd","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-976f9b71-fc1a-45a8-adcb-3e2d505da3aa","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-163fe926-827f-4538-9454-7f54d94eac78","keyframes":{"transform":["translate3d(0px, 717.09388%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d731b35-bf4c-4878-a41f-231affeacd11 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Introduction Welcome to our guide on achieving sound sleep. Quality sleep is essential for overall health and well-being. Video from Canva

[{"selector":"#anim-9bc33125-c6de-4823-a3e3-3ffd88ed133a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.577849387848433%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d0987065-9d98-441f-8ffd-ef29c7d89c15","keyframes":{"transform":["translate3d(-123.65592%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9b8687f-b3b8-4103-a355-3d3fb28c331f","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70536c66-994b-4b11-a381-a4b8ff2dbaf5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-984d085f-0333-4b70-bf60-55fdb0139baa","keyframes":{"transform":["translate3d(124.54873%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16e95dab-69cb-4f37-9cbc-376e9d8f62be","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4604ba26-8891-49a4-b2a0-4267ca46beac","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-0f0ae5a1-f244-4d92-a018-3470a9508222","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35297339-46f9-4b4d-94d0-031a384089fa","keyframes":{"transform":["translate3d(0px, 732.47875%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tip 1 - Stick to a Sleep Schedule Set aside 7-8 hours for sleep. Go to bed and wake up at the same time daily. Learn how to handle difficulty falling asleep. Photo from Canva

[{"selector":"#anim-d99cf838-b097-4f46-8702-2d0944970eb3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4d1dd770-56e3-4213-ad8d-ac6112d0be67","keyframes":{"transform":["translate3d(124.27537%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04171b2b-1084-4bd2-a9c5-e8586906a688","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd02050f-5b28-421e-bc5d-3570993498d1","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-671bc036-849f-42c0-8147-baed3fe4f839","keyframes":{"transform":["translate3d(-124.63768%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35d2a82b-351a-4cbe-8209-302b71f3d672","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f72d711e-bc5e-43a5-9c4f-1c3d8520d8bf","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-770c4983-50e2-4ea9-8b74-1db7beb4e494","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ddf2e43-3c73-467e-891b-cd27b141ad8c","keyframes":{"transform":["translate3d(0px, 786.32461%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tip 2 - Pay Attention to Your Diet Avoid heavy meals close to bedtime. Explore the impact of nicotine, caffeine, and alcohol on sleep. Photo from Canva

[{"selector":"#anim-6d52a142-cd4e-4278-8f0b-11d5cbfa94de [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1c58e920-aab3-46e8-a638-e1eb825d30ce","keyframes":{"transform":["translate3d(-125.57253%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2abe92d4-80ef-41df-bde4-80880b8a29e5","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c977a9e-1f5e-4645-8cd4-f588567d5fe7","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-89b60ff4-3b79-4640-a8b5-0da9d1d57e00","keyframes":{"transform":["translate3d(126.37361%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-988c3523-5a5e-4bf7-95fb-a9ef454b2398","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b676567-104e-4609-a31b-4d08abeda462","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-776b08df-7f2c-49d1-b293-b5581aba0fed","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90c595bc-4514-47f0-86f9-0c27859b9573","keyframes":{"transform":["translate3d(0px, 673.01677%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tip 3 - Create a Restful Environment Optimal room conditions for better sleep, including keeping it cool, dark, and quiet. Discover how to limit exposure to light-emitting screens and engage in calming pre-sleep activities. Photo from Canva

[{"selector":"#anim-28fc3809-643c-4567-8b4b-ec191ccd24da [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-867911d7-459c-4541-950c-54f284d5984f","keyframes":{"transform":["translate3d(120.54793%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-285b27ff-ee03-44b3-adae-c8fa08710339","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a6b7665-9406-49a9-9a81-a6492f1c5b89","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-a386c69f-e8f0-4755-a079-0db7a112e0fd","keyframes":{"transform":["translate3d(-121.73914%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3aae51e8-04f6-45e3-a8e6-15f7212d31a0","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47ea36ad-1922-455c-bbc2-265914ff77b1","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-46af29e0-3aaf-4fc4-b2e6-b5ccf9e1e465","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96597860-e49d-4d04-8468-84e44f9fdf4e","keyframes":{"transform":["translate3d(0px, 701.58782%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tip 4 - Limit Daytime Naps Learn about the potential interference of long daytime naps with nighttime sleep. Follow guidelines for healthy napping. Photo from Canva

[{"selector":"#anim-315b439c-7aa7-49b2-9872-dba8135dd2d7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1d27c541-ebbc-44dc-b354-2e52640a08fa","keyframes":{"transform":["translate3d(-120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72f57a6b-006f-4162-b569-12feba274a71","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88d26be6-0e56-407c-808b-f74d1c0ad20a","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-23812725-6fe0-483f-a5a1-0c8ac2406791","keyframes":{"transform":["translate3d(120.06803%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd5d0313-a10a-46f1-864c-e857737d22cf","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60f0de8d-df2d-463e-bf83-6a28fe8e739e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-46af289e-63d1-48f0-889b-0bc44737083e","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76bdcdae-5d2c-46c9-bc8a-c927b2f131f2","keyframes":{"transform":["translate3d(0px, 673.01677%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tip 5 - Include Physical Activity Understand the role of regular physical activity in promoting better sleep and the importance of timing your workouts. Photo from Canva

[{"selector":"#anim-28700fd7-2613-479f-90b6-8867d6b123d3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.802675122724835%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-edc88752-40c7-4658-a07d-b98a47c3b2bf","keyframes":{"transform":["translate3d(119.72789%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e5c515b9-881c-4642-b996-fc666c62ccab","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-efe723bc-10a9-4af2-9e60-b35e1b6f88ea","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-fd870ac9-ef01-4d92-84aa-c132bc7059eb","keyframes":{"transform":["translate3d(-122.60537%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5f35f476-3a1e-4f4b-8c31-2d6cf24cad40","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-615cdf6b-6946-4b63-9b85-0e59d2c1e941","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7b6a01d8-5c41-43fe-bd0c-6636aa652906","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-91452ea4-00b6-4404-b86a-295534d0ef2e","keyframes":{"transform":["translate3d(0px, 678.63241%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Bonus Tip - Manage Worries Address your worries before bedtime and explore various stress management techniques. Discover the power of meditation. Photo from Canva

[{"selector":"#anim-2115d828-9e92-424e-bc43-16582018dcbd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(13.354731829585473%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2d2e0be7-d6e6-4466-891e-48466b828e71","keyframes":{"transform":["translate3d(-121.67832%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-05fd40ae-f893-49fe-8fb4-a7b35f0f51c9","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a4c4cfd-1b35-4258-ab4f-a809bc2952d4","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-f564a709-4604-4beb-80ab-be5e7ae550c8","keyframes":{"transform":["translate3d(121.52779%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51a3294a-2751-419f-b653-39c02852daf4","keyframes":{"opacity":[0,1]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-645fd3dd-5493-4f61-baea-e99bcb5e58f0","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":600,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-259fdf7a-dfb6-4537-b62e-d66793584da7","keyframes":{"opacity":[0,1]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72590855-26ef-4446-940f-a8705af4fee5","keyframes":{"transform":["translate3d(0px, 678.63241%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":3000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Know When to Seek Help Recognize when occasional sleepless nights become a problem and the importance of contacting a healthcare provider. Learn how identifying and treating underlying causes can make a difference. Photo from Canva

[{"selector":"#anim-f960a2ae-b252-4c43-a404-21366d895ef5","keyframes":{"transform":["translate3d(204.24245%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c6d3686-1465-4120-8a8b-eea84cefd95a","keyframes":{"opacity":[0,1]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5162f23c-bf84-4692-b24b-280422ddbfc5","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":250,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-5ddb5fb9-292a-4869-af26-ecd5e3eb257b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Thanks for reading Remember, your sleep quality matters. Start implementing these tips today to improve your sleep. Let's go!