8 things you MUST do before going to bed!

things to do before sleep Had early dinner and watching TV from your couch until you fall asleep. Is this your daily routine? If yes, you are harming your body, unless you lead a very healthy lifestyle. Here are 8 things you MUST do between having dinner and hitting your bed.night walk Go for a walk: Do you know that a 15-minute walk after dinner aids digestion, induces sleep, maintains your blood sugar levels and also helps in weight loss? You can even walk 100 steps after your meals to reap these benefits. But wait for at least 20 – 30 minutes after dinner to go for a walk, says a study published in International Journal of General Medicine.remove make-up Remove make up: Even if you love wearing make-up the whole day, don’t forget to remove every speck of it before you sleep. Cosmetics contain chemicals that might lead to acne, dull skin, blemishes and even accelerate ageing. Also, you skin renews at night. So don’t be lazy or else your skin will have to bear the brunt.fruits Late-night cravings? Eat healthy: If you eat your dinner at around 8 or 9, you are ought to feel hungry later at night. ‘In such cases, eat pomegranates, apples, pears, banana or musk melon but avoid fruits like cherries, watermelon and oranges as they might lead to acidity or gas problems', explains Deepshikha Agarwal, dietician and sports nutritionist, Mumbai.fluid intake Check your fluid intake: You must avoid too much water intake just before hitting the sack, as frequent washroom trips thereafter might interrupt your sleep. Also, don’t drink coffee, cola or tea around 4 hours before going to bed as it hinders with your sleep cycle.electronic gadgets Switch off electronic devices: A study published by Proceedings of the National Academy of Sciences revealed that reading e-books or staring at electronic devices, such as mobiles or watching TV just before going to sleep is not healthy. The rays emitting from these devices extend your sleeping time and also suppress secretion of melatonin (sleep hormone) levels in the body.Meditation Meditate daily: Rather than working out in the night (after your dinner) or exercising, it is better to meditate every day. This will not only calm your mind but also relax your body after the day's hustle and bustle. A 10-minute meditation before going to sleep might do the trick for you, reveals the study published in the journal Psychoneuroendocrinology.foot massage Get a foot massage: According to Vaidya Vandana Dhir, Patanjali Yogpeeth, Haridwar, massaging your feet before going to bed induces sleep. It not only improves blood circulation but also relieves stress (due to acupressure points present on feet) and prevents cracked heels and risk of bacterial infections.Teeth protection Avoiding sweets and snacks or the adverse effects of excessive consumption is impossible. Most children like cheese, and eating cheese can help protect their teeth. It contains significant amounts of calcium and phosphate, naturally strengthening teeth and bones while generating fewer damaging acids. Due to these factors, eating cheese also produces more cleansing saliva and fewer cavities.