Did you know “Brain Fog Can Be Put to Rest Forever”.

At times, our brain feels razor sharp – cutting through every challenge, every task, every instance in life. And then there are times when the brain feels blunt and heavy – almost like it cannot even take the weight of a feather. Why this swing? Are there easy tips that guarantee a sharp, alert brain? Listen to this video and try out the tips…

Sleep well, Stay Healthy and Stress-free!!

The world has become a complex and more unified place. There are greater opportunities for us to keep in touch with loved ones, share memories and experiences instantly with our friends and family. The love that we interpret of their likes and comments increase our confidence, joy and the feeling of one-ness.

Information is constantly available and something that we don’t know can be “Googled” without the need to make a trip to the local library or find the expert to talk to. Streaming services like Netflix or Prime Video have brought exciting content right to our television, computers and phones. We enjoy unparalleled quality entertainment all-round the year and possibly 24×7. We enjoy video games on devices that provide us with a completely immersive experience with outstanding quality, resolution and graphics, only amplifying the experience.

We feel that we live in the golden age of information, technology and entertainment. We feel that companies seem to be falling over themselves and competing fiercely to provide better options to their customers i.e. Us, and to keep us loyal.

It feels great. Or does it really? Have you ever had a feeling that

• you spend less time talking with your family, partner or spouse?
• you are not being recognized and are constantly anxious?
• your friends are having a better life than you?
• your world is not as attractive as it should be?
• you need to travel more and see more?
• your view of the world is determined and constantly challenged and changed by what you read?
• nothing really matters?

and that all the above is constantly creating more stress and anxiety in your life instead of making it better and motivating you?

The above are common feelings that are triggered when one is constantly exposed to social media and subconsciously starts comparing oneself with the world being portrayed virtually.

This is the darker and more worrying side to all the supposed advantages and benefits of technology. More and more people are getting addicted to their phones, binge-watching TV, playing games endlessly and living in the virtual world mistaking it to be their own. We hear of parents abandoning or ignoring their children to bring up virtual children, careers and lives ruined as people are unable to turn off their phones. We are surrounded by gadgets emitting radio, infrared and other forms of communication waves that interrupt and impact us. These result in poor sleep, higher stress levels and greater health issues.

I met Rob, a successful banker who had been suffering from high stress, poor sleep and anxiety. His relationship with his wife was breaking down and his career suddenly seemed to be stagnating. He seemed like a wonderful man when I met him, he spoke passionately about his career and his family and there seemed no reason that he should feel troubled. As we were talking, he started talking more and more about his friends, how they are enjoying their lives, how he sees them going on holidays and exotic destinations and that he is not able to do the same for his family.

Another day, I spoke to his wife who mentioned that Rob was constantly on his phone, talking to friends, commenting on their photos, trying to take photos and uploading them on his social media accounts and constantly checking if his photos had been liked or commented on by his friends. She felt cut-off from his life, and it was frustrating and worrying her. The last thing he saw before he went to sleep was his phone and the 1^st thing he saw when he woke up was his phone. It seemed to be his constant companion and the rest did not matter anymore. Both Rob and his wife seemed really worried. The good news was that Rob wanted to make amends.

I asked Rob to make a few small changes in his life and come let me know a week later how it felt. I asked him to

• Make 30 minutes every day to spend with his family. Designate that time as a phone, television and social-media free time.
• Disconnect from his phone 2 hours before going to sleep and resist the temptation to check messages. If something is urgent people will call.
• Turn off his phone or keep his phone in another room 1 hour before he sleeps.
• Wake up early and go for a run and spend some time planning his day
• Eat breakfast with his wife before heading off to work

Rob and his wife came back to me a week later, they looked happier, and Rob told me that the past week had been easier and how he had spent more time with his family. He did tell me that the temptation to go back to his phone was overwhelming at times and the support of his wife really helped him then. He slept better, and he felt so less stressed!

Rob continues to live the same week schedule every day now and I feel great every time I see him smiling, relaxed, energetic and just so full of life. He also gave me the proof that the remedy was so easy to implement and not as ‘impossible’ as many would have thought.

The incident helps highlight the dangers that we are putting ourselves into every day trying to live in this increasingly connected world. The electronic devices that we are living with

• Suppresses melatonin. This is the hormone that is produced in our body to maintain its clock. Impacting melatonin would confuse the body on when it is day and night and would impact your sleep directly. This leads to increased stress levels
• Throws off your body clock. Artificial blue light (the type that laptops, tablets and cell phones emit) is the worst culprit, so try to power-down tech devices at least two to three hours before bed
• Dulls your brain. Your brain like other parts of your body needs to rest. An e-mail, an interesting article, a disturbing post that you read before going to sleep keeps your brain active and would impact your ability to sleep well
• Impacts sleep. The chimes, the rings and a constant feeling that the world is moving when you are sleeping keeps you awake. This, in turn, impacts your ability to function normally and creates undue stress

Do you want to break free from these chains?

Do the below daily to ensure you manage your stress levels and lead a happy, anxiety-free and full life.

• Create a TV / mobile / device / social media free time daily in which you will connect to the real world, talk to friends, your spouse, partner and family. This is important as it will keep you connected to people around from the heart and not just as a “Liker” of posts on social media
• Call people who matter on their birthdays, anniversaries and important days and wish them. Leaving a message on social media is not the same as talking or meeting in person.
• Take time out to share another person’s life. It will make your life infinitely more enriching and happier
• Create a schedule and stick to it
• Meditate. Meditation calms you down and has been proven to be a great stress relief strategy and it makes you more focussed. Greater focus leads to greater success in your professional and personal worlds
• Turn off your Televisions, mobile phones or move them to a separate room at least 2 hours before you sleep
• Go for a daily morning walk or run.

It is important that you create time for yourself and connect with the real world around you. Otherwise, there is a real danger that you get lost in the virtual world and lose the things that matter to you i.e. Your family and Self.

Be technology aware, Be Free, Stay Healthy and Stress-Free!! 

Have you ever woken up in the morning and felt a profound lack of motivation and joy for the day? Does the very act of waking up and brushing your teeth or getting ready for work drag you down? Do you feel you are doing the same thing over and over again? We all experience these moments from time to time due to stress.

Some of the symptoms of not being able to enjoy life are:

• The simple act of waking up and going through the day feels burdensome
• Feeling of pointlessness
• Inability to look forward to the day ahead
• Personal relationships weighing you down

What if I told you that there is an effective fix for this? And, it is fun! Just the mere thought of it fills you with lots of joy and happiness!

This friend of yours is called EXERCISE!! Exercising is so good that it can change your perspective on life. Working out releases endorphins that make you feel good – secretion of endorphins leads to feelings of euphoria, modulation of appetite, the release of sex hormones and enhancement of the immune response. With high endorphin levels, we feel less pain and fewer negative effects of stress.

Is there a recipe here for the exercise? No – Any form of exercise is good.

• Playing a sport
• Working out in the gym
• Yoga practice in the morning
• A stroll in a park, a run or a walk of 30 – 40 minutes
• Swimming

The above can do wonders.

Let me tell you a story that made me realize the importance of exercise.

I was in a high-pressure job with a bank and I was doing 15 – 16-hour work days. This gifted me a weight gain of 15 kgs, a sense of high stress and life felt like a burden. This is when I met a friend who played squash. His game partner had not turned up and he asked me to come along and try playing with him as a one-off. I grudgingly agreed and dragged myself to the game and was already looking at my watch as I entered the court. As I was 10 minutes into the game, I was already panting, struggling, stumbling and was quite a spectacle. But I surprised myself! I was ENJOYING IT!!

At the end of an hour, I booked myself in for the next game with him and as I reached home, my wife exclaimed: “You look happy!”. I could not believe that just an amateur game of squash had made this difference.

I started playing (and learning) over the next few weeks and to better my game, I started cycling. In about 3 months, I found my strength, stamina and physical well-being improving. This had an all-around effect on my life – I started performing better at work and was more engaging and joyful when I was at home. I thank my friend every single day as I continue my exercise regime – if not for him, I would never have walked through the door! In a year’s time, I had become healthier by 10kgs, my trousers fitted me better and I felt so confident. This “Good-Feeling” from my exercise has also translated into all the other areas of my life and I find myself happy and looking forward to what a new day brings to me.

So, exercising is easy once you get to it – but how do you get yourself to start? I was lucky with my friend – maybe you will too – but what if one of you does not find the friend who needs a squash partner? The challenge one needs to overcome is the INERTIA that prevents us from starting the exercise regime. Your mind will find a thousand reasons to defer exercising but guess what? There are a million reasons that will encourage you to start exercising! All you will need to do is to open this door and walk in. Here are some ideas that can help with breaking that inertia:

• START SMALL: Maybe 15 – 30 minutes per day and then slowly step it up. The goal is to reach about 45mins – 1 hour every day. This is the optimal exercise time.
• PICK A FRIEND or work out with your partner/spouse. This is a great motivator as it allows you to bond and spend that extra time with your near and dear ones.
• PICK A SPORT: Sometimes mundane exercising can be boring for some. Sport is a great alternative. Sports like Squash, Tennis, Swimming, Table Tennis or Football are great options – take your pick! Most cities have these sports facilities – all you have to do is google and enrol! Added benefit? You get to make new friends.

Apart from making you happy, exercising:

• Improves sleep quality, increases energy levels and reduces stress.
• Significantly reduces symptoms of mental illness, including depression and anxiety
• Helps maintain physical fitness and well-being
• Improves self-confidence
• Stimulates chemicals that improve your mood
• Improves memory and concentration by stimulating parts of the brain responsible for memory and learning
• Helps people recover from conditions of stroke and other illnesses

I really believe it is high time we change the popular saying to “Exercise a day keeps the doctor away”

What do you need to do to defeat stress and to enjoy life?

1. Create and follow a schedule that makes time for exercise every day.
2. Follow the schedule with passion, enthusiasm and discipline
3. Ensure you consult your physician before you pick up a form of exercising – this will ensure complete assurance in your mind about safety and well-being
4. Try and make exercise a group event – start with your family. It is just easier and more fun!
5. Listen to your body ALWAYS! Don’t overdo – your body will signal you when you are done for the day. Stay aware.

So, start exercising now and experience how you start enjoying everything that life offers to you.

Till I see you with my next thoughts – Enjoy Life, Stay Healthy and Stress-Free!

You must have seen aged people getting a Foggy Brain. You might also have come across youngsters who suffer from Brain Fog!!  

If you eliminate lack of Sleep, Nutrition, Water and other common issues that cause brain fog, then you will find one behaviour in common with such people i.e. they are choosing to be a couch potato.  

Make sure you are NOT one of them…!! 

If you are sleeping well, eating nutritious food, keeping yourself sufficiently hydrated and do not have medical conditions, then one of the potential causes of brain fog could be that you might be spending too much time in front of your computer or a television. You might be filling your mind with aimless data and you are not changing your scenario often. 

Let’s look at how unaware and indiscrete usage of technology is helping brain fog. When you sit in front of a computer or a television, in the beginning, your mind is focused on the screen. But after some time when the brain is tired, you do not realize it and continue to watch your program on the TV or computer. There is a compulsion in you to keep the television or computer running. The compulsion does not let you switch off the technology in use. I have seen people dose-off in front of the TV or their electronic device, but they will not switch it off!  

What happens is that the blue screen and the surround system mesmerizes your brain and almost creates a hypnotic environment. When you are using the same technology for the same program again and again, you start conditioning your subconscious mind. Now, this becomes a compulsive habit to watch TV and that program at that specific time. This also limits your brain capacity to adapt to change. You will only like to do a select few things and your brain will be filled with fog when you are trying to do new things or are exposed to new scenarios. You will feel as if someone has chained other parts of your brain. 

A quick solution to brain fog in the above scenario is to get up and take a walk. Walking is one of the best exercises that will clear your brain fog. The best thing is that this can be done by youngsters as well as seniors. Walking benefits you by: 

1. Reducing the risk of developing life–threatening diseases:  Regular walking can help you avoid heart attacks and strokes, Blood pressure etc.
2. Slowing down the Ageing process: Studies have shown that 90 days of regular walking helped people change their actual age! 
3. Preventing Diabetes: 30minutes of walking makes your muscles more sensitive to insulin. 
4. Curing Brain Fog: Studies have shown that walking can counter memory issues for people who are over the age of 50. Walking also increases the production of neurons, synapses and blood vessels. It helps to improve the communication signals in the brain. 
5. Reducing Stress: Your mood is uplifted due to walking and it also helps in cases of depression and anxiety. Changing the scenario allows your brain to use its other faculties which eases off stress in the most used parts of the brain.  
6. Losing Weight: Walking helps you in reducing your weight. 
7. Boosting your immune system: Helps you boosts your immune system and lowering the risk of muscular degeneration and arthritis.    

So, what do you have to do? 

1. Do not sit too long in front of the Television or Computer etc. 
2. Keep changing your environment as much as possible 
3. Fix a time in your daily schedule for walking 
4. Walk at least 30minutes daily 
5. Select a path for your daily walk 
6. Walk in the company of a friend or partner 
7. Walk in a natural habitat as much as possible 
8. Sometimes make it a family event so it becomes a fun activity 

See you next week. Till then, Keep Walking, Stay Healthy and Stress-free!! 

Brain fog is one of the most disturbing and annoying conditions one encounters today. It can happen to anyone! The irony is that people do not realize what has struck them till it has already taken a bad shape and needs urgent intervention. We feel quite normal when we are not able to focus, or we forget something suddenly. The added complication is that we are not able to notice the frequency of these occurrences, till it becomes a very frequent daily affair which is when we take notice of this issue. Now what is needed is perseverance and patience to clear this issue.   

What I want to talk about is a phenomenal tip to avoid brain fog – this is achieved by tackling one of the most prevalent causes of brain fog i.e. dehydration. Yes, it is proven that you can avoid brain fog by keeping yourself hydrated. 

We know that our brain is 75% water. Now, due to less water in the body, the nutrients do not reach the brain and the toxins released by the brain cannot be removed as effectively as they would be in the hydrated state. Moreover, excess of sodium electrolytes creates tension and anxiety. All put together, these impact our levels of alertness and concentration. 

So how you know you are dehydrated? 

Following are the symptoms of dehydration: 

1. Dry Mouth 
2. Muscle cramps 
3. Fatigue 
4. Headaches 
5. Mood swing 
6. Foggy thinking 
7. Lack of focus 
8. Dark urination 
9. Constipation 
10. Sugar craving

There was a Yoga and Meditation Master in India. He used to give personal attention to his students. One day a very enthusiastic student named Anurag joined him. Anurag was a very diligent student and was progressing well in learning and practicing meditation.  

Then after a few months, the Master saw that Anurag was suddenly low on attention and was missing his practice sessions. One day the Master called Anurag and asked him if he was facing any issues with his practice. Anurag was very hesitant, finding it difficult to explain what he was going through. On the Master’s insistence, Anurag said that he was now scared of meditation as he seemed to be facing some ill effects of meditation.   

The Master was shocked but keeping his calm, asked, “What type of ill effects are you facing?” Anurag said “Before meditation I was very enthusiastic and energetic. I never used to feel fatigue but now after a few months of meditation, I have become less enthusiastic and I feel fatigue even after my meditation. I do not feel like doing anything and I seem to waste my time the whole day. I consulted by parents and they told me this is an aftereffect of meditation. They said that if I am too engrossed in focusing on the singular force, I will become detached from society and will be left all alone. Now I am afraid of meditation as it is not suiting me and my way forward in life. I want to achieve things in this world and want to enjoy the luxuries of life. I thought meditation will help me both in my inner and outer growth. But I seem to be losing what I have. I tried coming a few times recently because I gave my commitment to you. But today I was planning to end my meditation classes with you.” 

The Master smiled with compassion and said, “You were suffering so much and you never consulted me?! I admire how you regard me but as your instructor, it is important that you discuss your issues related to meditation with me first. You must give the meditation practice a few more weeks and you will see that you are back on track with far more enthusiasm and energy than you would have thought. However, you need to take care of a few things. First, you need to drink sufficient amount of water in a day. Keep water next to you when meditating. If you feel dizzy, please take a few sips of water. Take proper nutrition in the diet. Go to a health practitioner or doctor to know if you are suffering from any type of nutritional deficiency. If required, get a blood test done. Come back to me after a few days when you have done all of these.” 

Anurag was doubtful but he went ahead and did what master asked him to do. After a few days’ time he came running to the Master and said, “I am not having any nutritional deficiency but was dehydrated. So I have started drinking enough water through the day. Now I feel well and enthusiastic about my work. My meditation is also becoming better. I do not feel fatigue after my meditation. Thank you very much.” 

The Master said with a loving smile, “People have many misconceptions about meditation. Knowing yourself makes you a better human being. The human being who loves others and chooses to work in the world for the higher cause, are perceived as ‘strange’ and hence many stories and misconceptions are prevalent. Next time ask me if you have an issue.” 

Anurag nodded in confirmation. 

So, what do you need to do? 

1. Drink a few glasses of water in the morning after waking up 
2. Do not take caffeinated drinks like coffee and tea 
3. If you drink a few caffeinated drinks, then drink an equal amount of water 
4. Eat water. Yes! Include fruits which have a high content of water. Like Cucumber, Watermelon and Strawberry which contain 92% water 
5. If you are doing high level of mental activities, keep water next to you so you stay hydrated  
6. Drink little warm water wherever and whenever possible 
7. Create alkaline water by squeezing lemon or lime in the water 
8. Always drink filtered water as the quality of water is also very important 

Eat and Drink Water, Stay Healthy and Stress-free!!

Brain fog sees no age! It can strike anyone of any age anytime! You could be a young man/woman in their 20’s or someone who has crossed their 60’s, you will stay prone to Brain Fog depending on situations in your life. You will experience the inability to focus on the work at hand or you are not able to learn a certain skill/subject or you find it difficult to recall/remember specifics. We all might think this happens once in a while with everyone, but this is not normal and should not be taken as normal, no matter what your age. I have heard many say, “Old age brings these issues of memory and lack of focus”, but I can assure you this is not true. This is an issue which needs resolution and the good news is that there is a solution.

In my previous blog, I discussed the many symptoms and reasons that cause brain fog – you can read about this by clicking here: How to put a rest to Brain Fog!

Today I will talk about another major reason for brain fog: Lack of nutrition – which in turn, causes stress. The nutrition-related issues that cause stress are:

1. Lack of Required Nutrition in Food: Our food should be the main source of nutrients to our body. Without nutrients, the body gets diseases and causes brain inflammation, which in turn, causes brain fog. Protein is essential for brain health as it is one of the building blocks of the brain. Other nutrients which are required for a healthy brain are iron, B Vitamins, and Vitamin B12. Along with these vitamins, plant-based food (Vegetables, leafy greens, certain berries, and fruits etc.), right fat and protein can bring down the inflammation in the brain and thus prevent brain fog.  
2. Imbalance of Sugar in the Body: When there is high or low sugar in the body, it creates sugar imbalance. Sugar imbalance affects the brain negatively and creates brain fog. When we do not eat nutritious food or do not eat on time, we lack energy. This lack of energy creates blood sugar imbalance, which causes brain fog. To fill this gap in energy, we take high carb or high sugar food. This sugar, again, will create sugar imbalance leading to brain fog.
3. Disruption in Internal Ecosystem: Bacteria and other microbiomes create your internal ecosystem. This ecosystem, as our immune system, is our body’s the first line of defence. These bacteria are found all over the body, but here I am discussing the bacteria and microbiomes found in the gut. These microbiomes not only help us in digestion but also help to create our immune system.

This ecosystem, however, gets destroyed by chemicals and stress. Chemicals can come in our body as pesticides or long-term use of heavy medications, alcohol, drugs etc. Chemical kills your gut bacteria and microbiomes and this results in bad digestion, leaky gut, and a poor immune system. These gut issues rob you of your energy and cause brain fog. With a weak gut, whatever you eat (nutrients or organic food etc.) will not give you desired results because your internal ecosystem is not able to absorb this food. The internal ecosystem must be cured first through natural probiotics and specific foods.

So, foods which cause Brain Fog are:

1. Wheat with high gluten
2. Rice with high gluten
3. Refined carbohydrate
4. Refined sugar
5. Artificial sweeteners
6. Dairy foods (If you are allergic or not able to digest it)
7. Caffeine
8. Alcohol
9. Any type of food you are allergic to or contains histamines

When I was working in a Bank, I had a friend who was highly involved in his work and as it happens in the corporate world, the more you get involved at the office, more you get away from your good habits of eating and sleeping. This created a lot of stress in his system. He had to take an emergency leave before he could complete his project as he was not able to think straight or focus at work. His memory also started fading one fine day. The doctor told him that these are symptoms of brain fog and that for him the main cause was incorrect diet and food habits. The doctor put him on a plant-based diet, supplemented with vitamins. He had to take a leave of absence for 2 weeks to reverse the symptoms before he could be fit enough to get back to work. If brain fog is diagnosed in its initial stages, nutrition is a very effective (and easy) way to reverse its symptoms.

So, what should be included in our diet to avoid Brain fog?

1. Eat fresh fruits like avocado etc.
2. Add probiotic food or naturally probiotic substitute in your daily food
3. Eat nuts
4. Drink coconut water
5. Take honey
6. Add sweet potatoes
7. Add leafy greens
8. Include blueberries and blackberries
9. Take organic vegetables
10. Use extra virgin olive oil
11. Use coconut oil
12. Eat almond flour
13. Drink almond milk
14. Take cassava flour
15. Use stevia or coconut sugar
16. Eat eggs
17. Use organic poultry, meat or fish

Eat well, Stay Healthy and Stress-free!! 

When we are in Stress or Anxiety, a phenomenon happens in our brain – generally called ‘Brain fog’. This phrase is generally used for the condition when a person is not able to perform the task properly due to lack of focus, dysfunction of memory and learning abilities. In theory, brain fog symptoms look benign, but it can have a profound effect on your personal and professional life.

Brain fog Symptoms are:

1. Lack of Focus
2. Forgetfulness
3. Cognitive Dissonance (tension due to conflicting thoughts)
4. Slow and hazy thinking
5. Difficulty in drawing or recognizing common shapes
6. Weak Memory
7. Feels like thoughts are muddled-up
8. Difficulty in conversation
9. Issues in learning
10. Nervousness
11. Increase in Anxiety

There is no simple way to test brain fog. Generally, you feel as if your head is filled with cotton wool. You will not be able to think clearly, it will be difficult to remember things, along with learning issues. It can also be understood as the opposite of being calm, motivated and optimistic.

What is the cause of brain fog? A ready list for your reference:

1. Overactivation of Fear centers of the brain and suppression of the rational brain
2. Increase in Stress Hormones in the body
3. Change in brain functions due to excessive anxiety
4. Suppression of the learning area of the brain due to high stress
5. Suppression of the memory area of the brain due to high stress
6. Cognitive dissonance (tension created through two conflicting beliefs or thoughts at the same time)

Brain Fog created through Stress can be easily solved with good sleep. Now, what is good sleep? As per the NSF, good sleep includes:

• Sleep at least 85% of the time when in bed
• Falling asleep in 30 minutes or less
• Waking up no more than once in the night
• Being aware for 20 minutes or less after initially falling asleep

Sleep is critical to our cognitive performance.  Sleep is also critical for your long-term mental and physical health. Studies have found that employees are less satisfied, less productive, and less creative if they do not have good sleep or no sleep. You must have experienced if you do not have much sleep you feel moody and foggy brained. Partial insomnia created by stress or anxiety creates brain fog.

In the Information and Technology industry (IT) it was common to work late night and I found that I was working regularly till midnight in the starting phase of my project. I was in a very critical takeover project and the stakes were very high. The difference in the time-zone with implementation country was also not helping. Slowly my sleep time became more irregular and reduced to 3 hours at a stretch. Then the big implementation day came close, and I could not sleep due to all the pending work. So many people were working round the clock in different geographies and I was coordinating them all. What Stress!!

I was deprived of sleep a day before implementation until the next 2 days sorting out post-production issues. I did not sleep for a straight 72 hours. This was the last straw – after that day slowly my memory, my communication and understanding skills started deteriorating.

After 10 days when I came back home, I was in a very bad shape. I had a severe brain fog condition. I could not think clearly. I was getting tired with little bit of work as I was facing difficulties in concentrating on the work at hand. I was constantly having the stress of work and conflicting thoughts.

I went to the doctor to understand what is wrong with me. He told me that I was suffering from brain fog which is caused by extreme stress. He gave me tablets and asked me to take leave from the office for a few days. I informed my manager about my condition and went on leave. I slept like a log during that time. I would just wake up, eat, talk with my family for a few hours and then go back to sleep. Slowly in a few days’ time, my brain fog cleared. Sleep was one of the key remedies that solved my brain fog.

So, what do you need to do to for good sleep?

1. Be in Sun for some time i.e. bright light exposure in the daytime
2. Exercise in the morning
3. Reduce caffeine intake and avoid it at night
4. Avoid mobile, computer and TV at least 2 hours before bed
5. Fix a time for sleep and waking up
6. Avoid alcohol at night time
7. Avoid white light in the night; instead, use the yellow ones
8. Eat 3-4 hours before sleep
9. Try eating light food at night
10. Relax in the evening through breathing and meditation
11. Set a comfortable room temperature
12. Get a comfortable bed, mattress, and pillow

Sleep well, Stay Healthy and Stress-free!!