In today’s hectic lifestyle, getting deep and uninterrupted sleep has become difficult. Stress, excessive screen time, and irregular routines often disturb sleep quality, leaving the body tired even after hours in bed. However, making a few small changes before bedtime can significantly improve your sleep and overall well-being.

Here are four simple habits experts recommend to help you sleep better:

1. Keep water nearby
Always keep a bottle of water next to your bed. Sometimes you may wake up feeling slightly dehydrated, and taking a sip can help you relax and fall back asleep quickly. Staying hydrated also helps prevent nighttime muscle cramps and supports overall body balance.

2. Massage your feet with ghee
A gentle massage of the soles with ghee before sleeping can calm the nervous system and promote better sleep. It is believed to relax the body and improve circulation. Some people also use a few drops of ghee in the nose to help with dryness and breathing comfort.

3. Consume a small piece of sugar candy (mishri)
If you have trouble falling asleep, sucking on a small piece of mishri can help. It may soothe a dry throat, reduce mild irritation, and create a calming effect that makes it easier to drift into sleep.

4. Eat a rajgira (amaranth) laddu
Rajgira laddus are rich in nutrients like magnesium and tryptophan, which support the production of sleep-related hormones such as serotonin and melatonin. Having one before bed may help relax your body and improve sleep quality.