Do a head massage for 20-25 min with tungadrumadi taila (ayurvedic oil) followed by a warm shower. Do this after dinner. Then drink warm milk and feet massage be done. Then go to sleep.
Avoid tea/coffee after 5 pm in evening
don't watch t. V, laptop, mobile phone 2 hours before sleeping time.
Don't sleep in day time. Rather take a nap for 20-25 min.
Do regular meditation.
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