How to Get Better Sleep

Though sleep is a mandatory part of every living being’s daily routine, many people struggle to get a peaceful sleep. At Nirogi Healthcare, we understand the importance of good sleep hygiene in promoting optimal health, so, we’re here with practical tips to help you improve your sleep quality and wake up feeling refreshed, with the convenience of our home delivery of medicine and accessible online health services in Nepal.

                 Establish a Consistent Sleep Schedule:


  • Make a regular sleep schedule, no matter how busy you are, no matter if it’s weekend or holiday. Consistency helps regulate your body’s internal clock and promotes better sleep quality.

  • Create a Relaxing Bedtime Routine:

  • Practice reading, taking a warm shower, gentle yoga and meditation before going to bed. These activities relaxes your mind and helps for better sleep. Avoid using electronic devices which can interrupt your sleep.

  • Optimize Your Sleep Environment:

  • Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body’s natural alignment. Consider using blackout curtains, white noise machines, or earplugs to block out distractions.

  • Limit Exposure to Screens Before Bed:

  • Reduce using blue light emitted devices such as smartphones, laptops, television, before bedtime. They can interfere with your body’s production of melatonin, a hormone that regulates sleep.

  • Watch Your Diet and Hydration:
  • Avoid taking heavy meals such as coffee, alcohol before bedtime. Consuming alcohol before bedtime is the problem of many people these days as it has become trend. Instead, opt for light, easily digestible snacks and herbal teas that promote relaxation. Stay hydrated throughout the day but don’t take lot of water before bed time.

  • Manage Stress and Anxiety:

  • Practice stress-reduction techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation to calm your mind and body before bedtime. Consider keeping a worry journal to jot down any concerns and help clear your mind.

A good night’s sleep is essential for optimal health and well-being, and Nirogi Healthcare is here to support you on your journey to better sleep. With our convenient home delivery of medicine and accessible online health services in Nepal, prioritizing your sleep health has never been easier. Incorporate these tips into your routine, and enjoy the benefits of restful, rejuvenating sleep. Sweet dreams await!



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