Good morning people ! welcome to my blogs . Sleeping 8 hours is mandatory for everyone . but not all of us get  that . So we can't blame ourselves for it , if we have our work routines like that, but if we do it with our knowledge then we have to stop it . Some may have trouble in sleeping now and then because of many reasons [ stress , work or sickness ] , but we have to understand that a good , deep peaceful sleep keeps our body healthy and active . otherwise , insomnia affects us causing other troubles . 

So today i am going to give you guys some steps that can be done before sleeping to get an  effective sleep . 

1. Stop using screen 2 hours before bed . The light that comes from the electronic gadgets are highly dangerous to our eyes .
2. Turn off tv's , laptops , i -pads , phones or any other device that produce bright light .
3. Always have a light dinner . Our body cannot sleep and perform digestion at the same time , it will cause some unusual disturbance in our body which probably affect our sleep .
4. If u plan to eat a heavy dinner then you can have it early before 2 to 3 hours before sleep .
5. Avoid your temptation to check your texts during late nights , because we very well know that its not important but we tend to check it out . 
6. Don't consume tea or coffee before 4 to 5 hours of sleeping . 
7. Do some easy and less powerful stretches , it loses our muscles .
8. Mediate for just 5 minutes , it ultimately clears the clusters in your mind and make you feel relieved .
9. Take a hot bath , it also makes your mind calm .
10. Adapt to a regular sleep routine and try to follow it everyday .At first it may be real hard but after sometimes your body gets adapts to the sleep schedule and you will automatically feel sleepy when its time . 
11. Do some things that makes you feel relax . like reading books , listening to music , yoga , meditation etc . 
12. You can write or think about the things that you did through out the day . But i'll say writing it is effective . It will help you to see yourself and you can improve and do better from the next day . You can be in track using those notes and develop yourselves .
13. Don't get stressed out if you failed to get up early as per your schedule . it's ok , we cannot be perfect all time , but you have to make sure that you don't make it daily . 
14. Avoid un necessary noice and lights , it may interrupt your sleep .
15. Make your sleeping place comfortable according to your taste , where you think it's calm and very likely to get some sleep .

Follow the above points , it will definitely help you to get quality sleep . thanks for reading ! 💙