If you follow the these advice of doctors, you will get a good night's sleep

Most people are spending time at home because of the corona virus. There is no gap between work and sleep hours due to work from home and most of the time staying at home. According to the Daily Mail, a report from the Sleep Council found that people have resumed work after a short break in the lockdown, but many are having trouble sleeping. Many British scientists have come up with some tips for getting a good night's sleep. Nicola Barclay, a doctor at the Institute of Sleep and Circadian Neuroscience at the University of Oxford, offers some tips for good sleep. These tips include avoiding heavy meals and bright lights two hours before bedtime. Here is what the experts have advised for good sleep.

Avoid exercising in the evening for better sleep

Dr. Barclay said that exercise is best for sleep and exercise is also necessary to stay healthy. We know that we do a lot of physical activities during the day. If you exercise you can get a good night's sleep and stay awake for another day. However, exercising a few hours before bedtime can raise your body temperature which can cause you to have trouble sleeping. Our body should be cool while going to sleep so exercise in the evening should be avoided. However, even a little exercise a day can improve your sleep. So exercise should be done at the right time.

Turn off all over-lit lights after two hours of sleep

Sleep experts say that if we put ourselves in too much light in the evening, we will stay awake later. It also includes phones, tablets and computers that have a blue wavelength light. One way to easily get a good night's sleep is to keep yourself away from excessive light for about two hours before you go to bed. "I keep a dim light in my house between 8.30 and 10.30 at night," the doctor said. I also keep my mobile in night shift mode after 7pm. With such a small change you can improve your sleep.

Avoid heavy meals before going to bed, eat light meals instead

Eating heavy meals before going to bed can make it difficult to sleep, said Dr. Barclay. Therefore heavy food should be taken during the day. When a light meal should be taken at night. This is very important for people whose work shifts are different. When you come home from work you are tempted to eat on a full stomach and later you want to go to sleep. But you should try to keep a few hours between meals and sleep.

Take a warm bath before going to bed

"To get a good night's sleep, we need to have a calm mind and a cool body," said Dr. Barclay. We can adopt some simple ways to lower our body temperature. In which one should take a bath with hot water. This may seem a little strange but when we take a hot bath and our body is exposed to cold winds our body temperature drops and this process plays a part in cooling our body.

Use breathing and counting techniques

Often the brain does not fall asleep due to thoughts, but there are many techniques that turn the mind and sleep. You need to use this technique before going to sleep. There is an incredible technique that is years old. You can change your mind by calculating. Breathing and counting techniques are very effective. Focusing on breathing while sleeping does not make your mind think. Notice how your breath goes from your nose to your entire body. Observe the same as you exhale.

Also pay attention to caffeine substances

"We are all affected by caffeine plus a small amount," said Dr. Barclay. Many people are affected by it. Many people have a greater effect after drinking tea. While many have no special effect. The effects of caffeine are much greater. If you drink double express coffee at five o'clock in the evening, it has an effect on your body till 10 o'clock at night. So you may be wondering what would happen if you had coffee before going to bed. So the amount of tea-coffee should also be kept under control. I advise you not to consume alcohol before going to bed as it may disturb your sleep at night.