Sleep deprivation increases the risk for a number of chronic health problems, including obesity, diabetes, and heart disease. If you have trouble sleeping, the following strategies can help you get more sleep.

Six Healthy Sleeping Tips from Harvard Medical School

Maintain Healthy Diet

Stay away from unhealthy foods. Avoid caffeine rich food, drinks if you can or at least take it six hours before you go to sleep. Take lots of fruits and drink plenty of water at night to stop waking up at night.

Set the Light as You like

While sleeping at night, you need proper lighting. Light up a dim night lamp for a comfortable sleep all night. And in the early morning let in some of the natural light, it keeps the internal clock on a healthy sleep-wake cycle. Stand in the sunlight whenever you get a break.

Go to Sleep When You Are Truly Tired

If you are not tired, then you won’t be able to sleep. Struggling to sleep will only upset your mood, if you are not able to sleep then get out of bed and try to read a book. Try to sleep at a particular time and follow it daily.

Exercise Early and Daily

Exercising can help you fall asleep faster and better. It stimulates the body and brain to secrete the stress hormone cortisol, which helps alerting the mechanism in the brain. So make sure you finish exercising at least three hours before turning in.

Avoid Alcohol and Caffeine

Alcohol and caffeine will interfere with sleep and will keep you awake for hours. All the Coffee lovers will know about this. So have caffeine products six hours before sleep. And also smokers and alcohol users should follow the same for better sleep.

Visit Your Physician

If following these healthy sleeping tips didn’t help you improve your sleeping habit then you should pay a visit to your specialist. By doing so, you can both diagnose your problem and propose a drug treatment too.

Some of the tips will be easy to follow and some will be difficult. But if you stick through the tips, then you will surely face a drastic change in your sleeping order.