In today’s fast-paced world, getting a good and complete sleep at night is no less than a challenge for many people. Stress, excessive use of mobile phones, irregular daily routine and bad eating habits are not only having a negative impact on our overall health but also on the quality of our sleep. People often lie in bed for hours, still not able to sleep or keep waking up repeatedly throughout the night, making both their body and mind feel tired. In such a situation, if you also want to have peaceful, deep and uninterrupted sleep at night, then it becomes very important to make some small changes in your night habits.
Actually, small tasks done before sleeping play an important role in relaxing your entire body and mind. These habits not only improve the quality of your sleep, but also significantly increase your mental peace, digestion, immunity and energy levels for the next day. With that in mind, let us share with you four specific things—recommended by experts—that you should do before bed.
4 things suggested by experts for better sleep
Famous nutritionist Rujuta Diwekar often shares health and fitness related tips on social media. This time, this expert has shared a post on Instagram, in which he has highlighted four important things that every person who wants to get better sleep must do before sleeping. Let us know what these four tasks are.
keep a water bottle with you
Always keep a jug or bottle of water right next to you while you sleep. This is because it often happens that one suddenly wakes up at night and feels a little thirsty or dehydrated. In such a situation, just drinking a sip or two of water provides instant relief to the body and makes it easier to sleep again. Additionally, some people suffer from muscle cramps at night—this problem is often caused by lack of water in the body. If you drink adequate amount of water throughout the day and also drink some water at night when needed, then this problem can be avoided to a great extent. Therefore, adequate amount of water in the body (staying hydrated) is very important to maintain good sleep and body balance; And an easy and effective way to ensure this is to always keep water with you.
Ghee massage is important
Massaging the soles of your feet with ghee before sleeping at night is also a very good habit. If you are having trouble sleeping, then this method can prove to be very beneficial for you. Apart from this, you can also put a few drops of ghee in your nose and ears. Doing this not only improves the quality of sleep but also helps in clearing blocked nose.
Eating sugar candy is also a good habit
If you are unable to sleep and are constantly tossing and turning in bed, then *Mishri* (Rock Sugar) can help you. All you have to do is place a few grains of sugar candy on one side of your mouth. Not only does this method improve your sleep, it’s also beneficial if you have a dry throat, a cough, or a feeling of congestion. It moisturizes the throat and improves the overall quality of your sleep.
eating rajgira laddus
Nutritionists suggest that if you suffer from lack of sleep or insomnia, you can eat one *Rajgira laddu* (Amaranth laddu) before sleeping at night. In fact, eating *Rajgira laddus* is considered very effective in improving the quality of sleep, because the nutrients present in them help in calming both the body and mind. *Rajgira* contains elements like magnesium and tryptophan, which play an important role in balancing the levels of serotonin and melatonin hormones in the body.
