Experts say that blue light from phones, TV or bulbs reduces the production of the sleep-inducing hormone melatonin. Therefore, before sleeping, turn off all the bright lights in the room and stay away from the mobile screen. With this your sleep will not be interrupted again and again.

Apart from this, experts say that consistency is important for a good sleeping habit. In such a situation, if you try to sleep and wake up at the same time every day, even if it is a weekend, then your problem of frequent sleep disturbances can be eliminated.

Apart from this, experts say that eating cherries or drinking cherry juice at night improves sleep. Because they contain melatonin. Almonds and bananas also help in improving sleep. Along with this, experts say that you should avoid eating heavy or spicy food in the evening. Due to which you will not have the problem of losing sleep.

Apart from this, experts say that you should also maintain distance from WiFi routers. In fact, electromagnetic waves emitted from WiFi routers or other electronic devices can affect the circadian rhythm of sleep.

According to experts, if your sleep is interrupted frequently then you should do meditation and breathing exercises. Meditation calms the mind and reduces stress, due to which the body relaxes and goes to sleep.

At the same time, due to lack of sleep, hormones like cortisol and growth hormone become unbalanced which affects glucose metabolism. That’s why experts recommend a balanced diet.

The right temperature for sleeping is around 18 degrees Celsius. Apart from this, according to experts, wearing socks on feet keeps the body temperature under control and helps in inducing sleep by releasing melatonin.

Apart from this, if there is a lot of stress then it can also affect sleep. In such a situation, experts suggest doing de-stressing activities daily like breathing, light exercise or journaling.

Actually, magnesium calms the nervous system of the body and activates neurotransmitters related to sleep. It increases a calming neurotransmitter called GABA, which slows down brain activity and helps induce sleep. According to the doctor, it takes about two months for the full effect of magnesium to be seen.

Magnesium controls and improves your sleep, but according to doctors, magnesium can also have many disadvantages. These include diarrhea, nausea, stomach cramps and irregular heartbeat. However, the good thing about it is that it is cheap and easily available in the market and helps in relaxing the muscles, which leads to better sleep.

Whereas melatonin is a natural hormone, which is produced by the pineal gland of the brain. It signals the body that it is time to sleep, thereby controlling the body’s sleep-wake cycle i.e. circadian rhythm. The effect starts appearing within about 30 minutes to 3 hours after taking the melatonin supplement.

Like magnesium, melatonin also has some side effects. For example, melatonin can react with some medicines. Apart from this, there is no safety data regarding its long term use. Its effect depends on the dose and timing and it can delay puberty in children.

If you take magnesium with melatonin, it can further improve the quality of sleep. Because both work in different ways.

But while taking melatonin and magnesium together, it should be kept in mind that magnesium can increase the level of melatonin in the body. Therefore the dosage should be kept low. Both of these have antioxidant properties, which reduce inflammation and also improve health.

According to some research, taking 1.9 mg melatonin and 200 mg magnesium together works well.