How to sleep quickly at night time pls ask my question quicklyHow to sleep quickly at night time pls ask my question quickly.
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Exercise.�Nothing aids sleep at night like a good workout during the day. You don?t have to join a gym or spend hours on a treadmill to reap the benefits, though. Try taking a dance or yoga class with a friend, playing activity-based video games with your kids, watching your favorite TV show while on a stationary bike, or enjoying outdoor activities such as golf, playing Frisbee, or even yard work. Aim for 30 minutes or more of activity on most days?or three 10-minute sessions if that?s more convenient?but not too close to bedtime.Avoid naps.�Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.Limit caffeine, alcohol, and nicotine.�Stop drinking caffeinated beverages at least eight hours before bed. While alcohol can make you feel sleepy, it interferes with the quality of your sleep, and nicotine is a stimulant.Avoid late meals.�Try to avoid heavy, rich foods within two hours of bed. Fatty foods can take a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn.Stick to a regular sleep schedule.�Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you?re tired.
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