Click edSleeping well affects your mental and physical health and the quality of life directly. Lack of sleep or a disturbed sleep can take a serious toll on your energy throughout the day, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. It can promote healthy sleep or give you sleepless nights.  Here are some quick tips before bedtime:it button to change this text.

1. Keep a consistent sleep schedule. Wake up at the same time every day, even on holidays.
2. Set a bedtime that gives you a sleep of at least 7 hours. 
3. Do not lie down on the bed if you are not sleepy. 
4. If you do not sleep off within 20 minutes, get out of bed. 
5. Establish a relaxing bedtime routine.  
6. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
7. Stay less in bright light during the evenings.
8. Turn off your electronic devices at least 30 minutes before bedtime.
9. Don’t eat a large meal before bedtime. If you want to munch at midnight eat something healthy like a fruit. 
10. Exercise regularly and maintain a healthy diet. 
11. Avoid consuming caffeinated drinks in the late afternoon or evening. 
12. Avoid consuming alcohol before bedtime. 
13. Reduce your fluid intake before bedtime.

These power food help you to snooze away well:
1. Bananas
They are generally considered an energy-boosting food,  rich in magnesium bananas relaxes muscles and they also contain enzymes, which encourage sleep.

2. Almonds
Known as a great source of healthy fats, almonds also burst with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

3. Honey 
One teaspoon of honey is all you require to stimulate the hormones that help you to wind down.

4. Oats
Being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing hormones, oats encourages insulin production and naturally raise blood sugar.

5. Turkey
One of the most famous sources of protein and will make you feel full and will also release enzymes that help you to shut down 

And here’s what to avoid consuming before bed:
1. Alcohol
 You might find one glass of wine or any alcohol helpful to nod you off, but in reality, alcohol stops you falling into deep sleep.

2. Cheese
Hard cheese contains high levels of the amino acid which actually makes the brain feel more alert and makes it harder for you to fall asleep. So avoid chowing down cheese post dinner  

3. Spicy food
Spicy gravies affect our peaceful sleep! It causes indigestion, chili peppers contain an enzyme which makes it harder for your body to regulate temperature and hence you fail to fall a deep sleep.

4. Fatty food
Fatty foods can become hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep.

5. Coffee
Caffeine in coffee makes it a no-no before bed, the stimulant stays in your system for a long time once you consume it and the effects can be felt even ten hours later.

Follow these healthy habits and say goodbye to those sleepless nights!