Best Night Routine for Better Sleep and Stress Relief (Bengali Lifestyle Edition)

🛌 Best Night Routine for Better Sleep and Stress Relief

A good night routine helps your body unwind, your mind relax, and prepares you for deep, refreshing sleep. In a fast-paced life, especially in Bangladesh, it's easy to ignore our bedtime habits. Here's a simple Bengali-friendly routine to sleep better and reduce stress.

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1. 🌇 Finish Dinner by 8:30 PM

Why: Eating late disturbs digestion and sleep quality.
What to Eat: Light meals like rice with dal, khichuri, or oats with veggies.

2. 💧 Drink Warm Water or Tulsi Tea

Why: Calms your nerves, hydrates your body.
Tip: Avoid caffeinated drinks like tea or coffee after 6 PM.

3. 📵 Disconnect from Phone/TV by 9:00 PM

Why: Blue light delays melatonin (sleep hormone).
Do Instead: Read a book or write in a journal.

4. 📖 Read Something Peaceful

Ideas: Positive books, spiritual texts, or daily gratitude notes.
This soothes your mind before bed.

5. 🧘 Light Breathing or Meditation (5–10 mins)

Why: Reduces cortisol (stress hormone), calms the nervous system.
Try: Box breathing or simply sit quietly and focus on deep breaths.

6. 🛏️ Make Bedroom Comfortable

Tips: Dim the lights, tidy the bed, use a soft pillow, keep fan or AC at a mild temperature.

7. 🎶 Listen to Soothing Sounds (Optional)

Try: Nature sounds, rain, or soft Bengali instrumental music for relaxation.

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✅ Bonus Tips:

• Use lavender oil or eucalyptus balm on pillow for calming aroma
• Avoid heavy, spicy foods before bed
• Stick to the same sleep-wake time every day

💬 What’s your favorite part of your night routine? Comment below and share with others who need better sleep!

🌙 Stay tuned to Good Food Good Health Recipes for more tips on healthy Bengali living!