Heardle, November 21: Hints and answer for today's musical puzzle

Exercising produces natural sleep hormones such as melatonin. A round of moderate-to-vigorous exercise can improve the quality of sleep by reducing the time taken to fall asleep.

Avoid using the phone just before your bedtime. This is because the blue light emitted from the screen restrains the production of sleep hormone melatonin.

Having chocolate, alcohol, tea and coffee before bedtime can disrupt the sleep cycle during the night. This is because all of these contain caffeine which, in turn, reduces sleep time.

It is always better to eat in moderation during the night because eating too less or too much can impact the sleep cycle. Plan your dinner - keep a window of at least 2-3 hrs before bedtime.

Sleep quality greatly depends on the surroundings. Therefore, make sure that your bedroom is as comfortable as possible for some sweet dreams.

Having a set of bedtime rituals can help lull you into quality sleep. This is because rituals signal the mind and body that it's time to sleep. It can be drinking a glass of warm milk, taking a bath, etc.

Scientists say that stress activates fight-or-flight hormones that can prevent you from having a peaceful sleep. Therefore, always give yourself time to wind down before going to bed.

Music helps improve sleep by calming parts of the autonomic nervous system. In simple words, it helps to slow down breathing, lower the heart rate and reduce blood pressure that further relaxes the body.

In order to get proper sleep, it is very important for you to have a relaxed mind. Reading is one activity that only only gives you a break from screen time but also relaxes your body.