Habits to Get Healthy Sleep: Lack of sleep can have a bad effect on your health.

Healthy Sleep Routine: Good sleep is important to stay healthy. Doctors also recommend getting good quality sleep. Adults should get 7 hours of sleep, while children of 5 to 12 years need 9 to 10 hours of sleep. Lack of sleep can have a bad effect on your health, which can lead to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. Here are some healthy sleep habits that you should follow.

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1. Say No to Screen Time

If you use the screen before sleeping then you should leave this habit. Screen backlight can restrict the body's melatonin release. It is a sleep-inducing hormone that is made in your brain and it helps you sleep. Also, try doing activities like reading or listening to music to help you sleep.

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2. Create a sleep schedule

Maintain a sleep routine even on working days and weekends. It builds your sleep cycle and promotes the habit of quality sleep.

3. Avoid stress

Stress has a negative effect on your sleep quality. Avoid stress by practicing yoga and meditation. These techniques can help relieve stress and improve sleep quality.

4. Make the bedroom sleep friendly

For this, know all the factors like sleep habits, preferred sleep position, temperature and rest needs, this will help you to make quality sleep.

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5. Eat healthy things

Food affects your sleep somewhere. Maintain healthy eating habits. Avoid sleeping on an empty stomach or over-stomach. Say no to caffeine before bedtime and try to eat foods that are helpful in good sleep.

(Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.)