Let’s explore daily habits that can help you achieve deep sleep

1. Drinking Orange Juice: Sound sleep depends on the production of the sleep-inducing hormone, melatonin, in the body. The food you consume also plays a significant role in melatonin production. Adequate consumption of tryptophan-rich foods can boost melatonin production. Interestingly, orange juice is rich in tryptophan, making it a helpful choice. Consider having a glass of orange juice around 5:00 in the evening to support melatonin production. It will support the production of melatonin hormone in the body.
2. Minimizing Light Exposure: Another crucial factor for melatonin production is minimizing light exposure in the evening. Ensure that after 8:00 PM, you’re in dim light surroundings to promote melatonin production. Light exposure to the eyes reduces melatonin production and can affect your sleep quality. Limit screen usage at night to further enhance melatonin production and achieve uninterrupted sleep. The more you avoid using screens at night, the greater the increase in melatonin hormone production, leading to uninterrupted, restful sleep.
3. Early Dinner:  The third essential step for sound sleep is to refrain from eating late at night and have dinner by 6:00 PM. This simple change can significantly enhance your sleep quality. Eating dinner after 9:00 PM forces the stomach, intestines, and pancreas to work extra hard to digest the food. This added digestive effort requires increased blood circulation and oxygen. For this reason, your heart also has to work harder. With all these processes taking place in your body for digestion, you cannot have sound sleep. So, to achieve sound sleep without interruptions, aim to finish your dinner by 6:00 in the evening. Don’t dismiss this idea as impossible; give it a try, and believe it will work. Within one week to ten days, you will undoubtedly and experience deep, restorative sleep. Make it a habit to conclude your evening meal by 6PM. For dinner, include soaked dry nuts like pumpkin seeds, watermelon seeds, cashews, almonds, and more. Additionally, have dry fruits like dry dates and raisins, followed by fresh fruits. This natural dinner will be fully digested by 9PM in the evening. From 9PM all the organs like pancreas, liver will not work have to work digestion.As there’s no more digestion, these organs won’t need extra blood and oxygen, reducing the strain on your  heart. With thll ese organs at rest without digestion, you’ll experience undisturbed sleep. If all of these organs are at rest you will surely get sound sleep. Digestion can interfere with sound sleep, so a well-rested stomach is crucial. Deep sleep only occurs when your stomach gets the rest it needs. In the past, many of you have eaten late at night and tried to sleep. Instead, make an effort to have an early dinner. A restful night’s sleep will leave you feeling fresh, active, and eager in the morning. Your body will naturally wake you up, indicating that it’s been sufficiently recharged. With well-rested intestines and stomach, morning digestion will be efficient, and your appetite will be robust. Your body will signal the need for food, and you’ll experience significant overall improvement. With your intestines well-rested, they’ll function properly for defecation. If you stay up late at night and consume spicy foods like biryani, You may experience a burning sensation, dryness in the throat, and the need to urinate in the middle of the night. You’ll also feel thirsty and have to drink water midnight. These are common mistakes that disrupt your sleep. Avoid these mistakes, and you’ll automatically enjoy sound sleep. Having an early dinner prevents throat dryness and reduces late-night urination. You won’t have to urinate frequently at night, and you’ll avoid dryness, thirst, and throat irritation. This is the most effective way to consistently achieve sound, undisturbed sleep. Even for children as young as two to three years old, ensure they have an early dinner. This habit provides numerous health benefits for them. Ensuring that kids get sound sleep promotes their growth and strengthens their immunity. An early dinner for children not only prevents bedwetting but also brings numerous other benefits.