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As per studies women are more prone to insomnia as compared to men. Here are some steps that can be followed to say goodbye to sleepless nights:

• Relax yourself prior to sleep: It’s necessary to relax your body before going to bed. If you constantly keep on thinking about something or the other in bed it will disturb your sleep. So before going to bed try taking a bath or take deep breaths. You can also go for concentration on your body while lying down.

• Change your sleep area: Surrounding play an important role in sleep. For a proper sleep the surrounding should be calm and peaceful. Your bed should be comfortable- doctors advice hard bed because it keeps your posture right during sleep. Remove all noise making devices before sleep and if possible try sleeping in dark.
• What to eat: Do not consume a heavy meal before sleep. Go for light snacks. Do not consume anything that stimulates body before sleep. Avoid coffee, tea, nicotine, sugar before bed.

• Daily exercise: To keep your body fit and healthy regular exercise is compulsory. A 20-30 minutes rigorous exercise is necessary for body. One can go for jogging, aerobics, yoga etc but not exactly before bedtime.
• Say no to sleep in daytime: Avoid sleeping in daytime if you face problem in sleeping at night. If you feel too dizzy do not sleep for more than 30 minutes.
• Be consistent: Make it your habit to sleep and wake up daily at the same time, though initially it will be difficult to do so but later if it becomes a habit you’ll have to face no more problems to sleep and wake up.
• Sleep only when you feel sleepy: Go to bed only when you are sleepy. If you constantly keep on thinking while you lie down on bed its will divert your mind and thus awaken you, so sleep only when sleepy.

• Write your thoughts down: Make it your habit to write down your full day activity in your personal diary. This will make you feel relaxed and will give you a proper sleep.
• Say NO to TVs and other devices: The blue light of TVs, computers, mobile phones etc. wakes up your brain thus making you sleepless. 30 minutes before sleep try avoiding their use.
• Comfy clothes: It has been proven that if you sleep naked you are more likely to be healthy, so say no to clothes or wear loose and comfortable clothes.

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