Some people fall asleep as soon as they lie down. But some people have trouble falling asleep quickly every night. Although the "National Sleep Foundation" says it's important to get seven to nine hours of sleep a night, most people get far less than that.

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But the good thing is that there are many ways by which you can prepare your body and mind to fall asleep faster. This way your health will be good and you will be able to wake up early in the morning as well.

So let us tell you the ways and benefits of sleeping early at night -

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  1. Tips to sleep early at night
  2. What to eat to sleep fast at night
  3. Benefits of sleeping early at night
  4. Takeaway

With the help of these tips, anyone can sleep quickly at night -

Create the right environment for sleeping at night

  • Make a sleep-wake routine - Before going to sleep at night, do some such things, so you can fall asleep easily. Like reading books, taking a bath, listening to mood-enhancing songs, etc.
  • Choose a comfortable bed - Your bed, mattress, etc. should be comfortable. So that there is no problem with sleeping at night.
  • Sleep when you are tired - If you are feeling tired then it means that you should go to sleep now. Do not stay awake forcefully. On the other hand, don't try to force yourself to sleep if you're not tired.

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What to do during the day to get good sleep at night?

Avoid caffeine the night before bed - If you're trying to fall asleep quickly, stay away from coffee and other caffeinated products and nicotine. Their effect lasts for several hours and even if you try to sleep, they can keep you from falling asleep. When you drink alcohol, it makes you sleep, but this sleep is not good and deep.

  • Don't eat too much at night - Your dinner should be completed two or three hours before bedtime. If you eat more food shortly before sleeping, then you will have a lot of difficulties sleeping and you will stay awake the whole night.
  • Don't exercise right before bed - Exercising daily can help maintain your sleep patterns, but never exercise shortly before bedtime. Exercise has stimulating effects that can make it difficult to fall asleep at night.
  • Control naps - Naps help a lot to relieve fatigue, but never take long naps (more than half an hour) throughout the day also don't take naps before sleeping at night. Otherwise, you may have trouble falling asleep quickly at night.
  • Live in dim light during the day - How much and what kind of light affects your sleep? Get as much natural light as possible in the morning and during the day. Keep the lights dim at night. This will help you fall asleep quickly at night.

Set the time to sleep - Raat me jaldi sone ke liye kya khaye

  • If you are an adult then you need to get around 7.5 to 8.5 hours of sleep daily. Children (five years and above) and adolescents need 8.5 to 11 hours of sleep, which is more than adults at this age.
  • According to your age and lifestyle, fix an early bedtime. So that you can complete your sleep.
  • Not getting enough sleep can affect your brain and for this reason, you will not be able to do your daily tasks properly in the morning. So always motivate yourself to sleep early at night.

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Apart from the remedies, you can eat some of the best foods to sleep quickly at night. These great foods will help you fall asleep faster at night and help you sleep better -

Eat these foods a few hours before sleeping at night. This will help you fall asleep faster and will also improve the quality of your sleep.

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The benefits of sleeping early at night are as follows -

Sleeping early in the night reduces stress

When sleep is not complete, your stress will go on increasing. Due to this, you may also have high blood pressure, and the production of hormones that increase stress will also increase. High blood pressure increases the risk of heart attack and stroke, and stress hormones can make it difficult to sleep. Use relaxing things to reduce the effects of stress.

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Sleeping early at night keeps your heart healthy

Sleeping early every night reduces the level of stress and inflammation in your cardiovascular system, which does not increase the risk of stroke or heart attack.

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Sleeping early at night reduces the risk of sugar

Some research has shown that if you do not get enough sleep, you may develop type 2 diabetes. Lack of sleep can affect the process of glucose in your body and increase the risk of diabetes.

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Sleep keeps the body fit

Not only does the body rest during sleep, but it also heals the damage caused by stress, sun rays, and other toxins. Your body's cells make proteins while you sleep.

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Sleeping early at night reduces the risk of depression

Sleep affects many chemicals in your body, including serotonin. People who are deficient in serotonin mostly suffer from depression. To get rid of depression, complete your sleep between 7 to 9 hours daily.

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Sleep helps you lose weight

Researchers found that people who get less than seven hours of sleep daily may gain weight. Lack of sleep can lead to an imbalance of hormones in your body and it can also lead to a change in your appetite. Ghrelin and leptin, which control appetite, can become dysregulated with a lack of sleep. If you want to lose or maintain your weight, then you must get enough sleep daily.

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Sleep also improves your memory

Researchers do not fully understand why we sleep and even dream, but they have found that sleep plays an important role in enhancing memory. During sleep, your body rests, but your brain is busy processing emotions, memories, and other things. Deep sleep is very important to improve memory.

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Sleeping early at night makes you feel fresh

Sleeping early at night makes the body feel full of energy and fresh. Being fit not only makes you feel better, but it also helps you sleep better the next night.

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Sleeping early at night reduces swelling

Lack of sleep increases stress hormones in your body and this also leads to higher levels of inflammation in the body. Not sleeping early at night can also increase the risk of heart-related problems and cancer and sugar.

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Cancer is prevented quickly at night

Do you know that people who work till late at night can increase the risk of breast cancer and colon cancer? Experts believe that dim light reduces the level of melatonin hormone. The Melatonin hormone maintains the sleep and wakes cycle. This hormone protects you from cancer and helps in reducing the tumor. Make sure that your room should be dark and do not use any kind of equipment (like mobile or computer) before sleeping at night. With this, your body will be able to produce melatonin as needed.

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There are many benefits of sleeping early at night and getting up early in the morning, which have been explained in detail in this article. For this, attention should be paid to many things, such as what to eat, what to do, and what not to do.

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