Hi, Thanks for reaching out. Regular exercise and a balanced diet are just as vital as getting a good night's sleep. Poor sleep has been shown to have an immediate negative impact on hormones, exercise performance, and cognitive function. Here are some of the tips that might help with better sleep quality, Keep in sync with your body’s natural sleep-wake cycle. One of the most fundamental tactics for sleeping better is to get in tune with your body's natural sleep-wake cycle, or circadian rhythm. Even if you only change your sleep pattern by an hour or two, keeping a regular sleep-wake routine can make you feel much more refreshed and invigorated than sleeping the same number of hours at different times. Every day, try to go to bed and wake up at the same time. This aids in the regulation of your body's internal clock and improves the quality of your sleep. To avoid tossing and turning, go to bed at a time when you are ordinarily drowsy. Exercise during the day, Regular exercisers had better nighttime sleep and are less drowsy during the day. Regular exercise also helps with insomnia and sleep apnea symptoms, as well as increasing the amount of time spent in the deep, restorative stages of sleep. Wind down and clear your head, residual stress, worry, and anger from the day might make it difficult to get a good night's sleep. It can be simpler to unwind at night if you take steps to regulate your overall stress levels and learn how to break the worry habit. To help you prepare your mind for sleep, try adopting a soothing nighttime ritual, such as practising a relaxation technique, having a warm bath, or lowering the lights and listening to calm music or an audiobook. A deep breathing exercise to help you sleep, Breathing from your abdomen rather than your chest can help you fall asleep by activating the relaxation response and lowering your heart rate, blood pressure, and stress levels. Close your eyes and lie down in bed. One hand should be on your chest, while the other should be on your stomach. Inhale deeply through your nose. Your hand should rise from your stomach. Your chest hand should move very little. Exhale as much air as you can via your lips while straining your abdominal muscles. As you exhale, the hand on your tummy should move in, but the other hand should move very little. Inhale deeply through your nose and exhale deeply through your mouth. Inhale deeply enough to cause your lower abdomen to rise and fall. As you exhale, count gently. Credits: Apoorva Jain, Intern at Heart It Out

Hi, you are sleeping for nine hours daily and you feel tired all day. You want to improve your deep sleep quality. It is important to identify what is causing you to feel tired. It is important to check your food intake and water consumption pattern. It is also known that stress can make a person tired. Do not worry you can explain about your condition in detail with a psychologist and counseling sessions will help you.

Dear human, thank you for sharing and reaching out. Firstly, I appreciate you for seeking help for your concerns. You've taken a significant step in your mental health journey. Sleep quality can depend on your day time activities and how much energy you spend the whole day. You can try these few things to improve your sleep quality: 1. Try to analyse or monitor your day - type of activities you engage in, are you being active or lazy, what is the kind of work you do, does it require you to sit in one place or move around, etc. 2. After monitoring try to avoid sitting idly the whole day, take frequent breaks in between, walk around and stretch your body, take a walk, dance around, make small movements - this is to keep you active the whole day. 3. Avoid taking naps during day-time. It might delay your night sleep schedule. 4. Avoid using gadgets, electronic devices, or anything with bright light exposure atleast one hour before bed. It helps in improving your sleep quality. 5. Try to have a sleep schedule/plan - sleep and wake up at a consistent time daily and try to sync in with sunrise and sunset. Irregular sleep patterns can affect your sleep quality. 6. Exercise - engaging in any kind of body movements tires you and helps in better sleep. Do not exercise just before bed, evenings can be perfect. Exercises can include workouts, yoga, aerobics, dancing, taking a walk, cycling or kind of physical activity that you prefer. 7. Relaxation techniques - Try to engage in any kind of relaxation - you can listen to soothing music, or do breathing exercises, reading a book, taking a shower, meditating or visualization, etc. 8. Grounding techniques - this is to bring you back to the present and focus only on present the whole day. Grounding helps to improve ones sleep quality. Take an object from your environment and start describing them - it's color, texture, shape, quality, size, functions, etc. 5-4-3-2-1 technique - name five things that you can see around you, four things that you can hear, three things that you can touch/feel, two things that you can smell,  and one thing that you can taste. Hope this helps :) Take care!