Sleep disturbances are becoming more common in today’s fast-paced world, impacting our health, mood, and productivity. Poor sleep not only leaves us feeling exhausted but also affects our mental and physical well-being. Fixing your sleep schedule is essential for long-term health, and this guide will help you understand the do‘s and don'ts of getting better rest.  Effective Steps to Fix Your Sleep Schedule Set a Regular Sleeping and Waking Time The foundation of a healthy sleep routine is consistency. It would be helpful, if you could establish a fixed bedtime and wake-up time every day, even on weekends. This helps regulate your internal clock, training your body to expect sleep at a particular time. This practice makes it easier to fall asleep and wake up naturally. Develop a Relaxing Pre-Sleep Routine A soothing bedtime routine signals your brain that it is time to wind down. Engage in calming activities like reading, listening to soft music, or practising meditation. It is necessary to avoid mentally stimulating tasks such as watching intense TV shows or doing work, as they can keep your brain active when you are trying to sleep. Upgrade to a Comfortable Mattress and Pillows A good night’s sleep depends on a comfortable sleeping environment. Your mattress and pillows should provide proper support. If they are old or uncomfortable, consider investing in high-quality bedding that caters to your comfort and enhances sleep quality. A well-supported body is less likely to wake up during the night. Read more: Bonnell Vs Pocket Spring Mattress: Which is the Best for Good Sleep? Adjust Bedtime Gradually If you are trying to reset a late bedtime, do so slowly. Shifting your sleep time by 15-30 minutes each night is more sustainable than making drastic changes. This incremental adjustment helps your body adapt without the shock of suddenly going to bed hours earlier than usual. Keep Your Bedroom Cool and Quiet A cool, quiet environment promotes deeper sleep. Use earplugs or white noise machines to drown out any disruptive sounds. The right temperature and noise level create the ideal conditions for uninterrupted, restorative sleep. Control Light Exposure Throughout the Day Natural light in the morning helps reset your internal clock and makes it easier to feel sleepy at night. In the evening, dim your lights and minimise screen time at least an hour before bed to avoid blue light, which inhibits melatonin production. You may use blackout curtains or a sleep mask to keep your room dark.  Limit Daytime Naps Though naps can help you recover from fatigue, they can also affect your ability to fall asleep at night. If you need to take a nap, keep it brief—about 20-30 minutes and try to avoid napping late in the afternoon. This way, you will be tired enough to sleep through the night. Read more: Common Sleep Problems in Children: Causes, Symptoms, Ways to Help Watch What You Eat and Drink What you eat and drink can greatly affect the quality of your sleep. Avoid caffeine, alcohol, and heavy meals in the evening, as they can interfere with sleep. Caffeine stays in your system for hours, while alcohol disrupts your sleep cycle. You can have a light snack like almonds or a banana if you are hungry before bedtime. Incorporate Regular Exercise into Your Routine Exercising regularly improves sleep quality by reducing stress and tiring your body. However, avoid vigorous workouts close to bedtime as they can elevate your heart rate and energy levels, making it harder to wind down. Instead, aim for exercise earlier in the day to enhance your nighttime rest.

Environment, Forest and Climate Change Minister Md. Shahab Uddin said 113 adaptive actions have been identified in the National Adaptation Plan(NAP)to deal with 14 types of disasters by dividing Bangladesh into 11 regions. Of these, 80 are considered as high priority and 23 as medium priority actions.  The minister said these at a workshop titled 'Consultation Workshop on Dissemination and Brainstorming of NAP Implementation' organised by the Ministry of Environment, Forest and Climate Change in the auditorium of the Department of Environment. “To implement the activities identified in the Adaptation Plan by 2050, we will need around US$230 billion,” he said. The workshop was presided over by the Secretary of the Ministry Dr. Farhina Ahmed.  Additional Secretary of Climate Change wing of the ministry Md. Moniruzzaman, Director General of Department of Environment Dr. Abdul Hamid and Professor Emeritus Dr. Ainun Nishat spoke at the workshop. Read more: Single-use plastic will be reduced by 90% within 2026: Environment Minister NAP was presented by Deputy Secretary(CC) Dharitri Kumar Sarkar and Director of DoE Mirza Shawkat Ali. The high officials present at the workshop placed their respective suggestions to implement NAP successfully. The Minister said that the plan submitted to the UNFCCC on October 31, 2022 is not only a national report but it will highlight the country’s position in the global arena in terms of climate adaptation. “This plan will be implemented by accepting everyone's valuable opinions. This National Adaptation Plan will be effective in adopting and implementing long-term integrated adaptation activities to combat climate change in Bangladesh,” he said. The National Adaptation Plan identifies specific adaptation needs for Bangladesh and appropriate strategies to implement them, he added. Shahab Uddin said that in addition to infrastructural development to deal with the impact of climate change, more emphasis will be given in increasing the adaptive capacity of people in vulnerable areas.  Adaptation activities identified in the National Adaptation Plan will be adopted and implemented through collective efforts to combat climate change impacts, the minister added.

The National Adaptation Plan (NAP) will help Bangladesh to reduce its vulnerability to the adverse impacts of climate change by having relevant ministries, departments and other stakeholders together for collective and urgent climate action, speakers said at a workshop on Sunday. The workshop on the final draft of the NAP was held at Bangabandhu International Conference Centre, jointly organised by the Ministry of Environment, Forests and Climate Change, the United Nations Development Programme (UNDP) and CEGIS-led consortium. The concerned ministries validated the National Adaptation Plan in the workshop after a series of consultation workshops held under the initiatives of the ‘Formulation and Advancement of the National Adaptation Plan Process in Bangladesh’ project of UNDP and in partnership with the Environment Ministry and Economic Relations Division supported by the Green Climate Fund. The NAP has been considered as the most valuable plan for adapting to climate change which helps countries conduct comprehensive medium and long-term climate adaptation planning, depending on adaptation capabilities and activities and integration of climate change in the national decision-making process. Read: "Bangladesh should not have to carry the burden of climate change alone" The main objectives of the NAP are to reduce vulnerability to the impacts of climate change by building adaptive capacity and resilience and adaptation to new and existing policies and programmes, especially development strategies. According to the United Nations Framework Convention on Climate Change (UNFCCC), 129 developing countries have initiated their NAP process, of which Bangladesh is not an exception. Addressing the workshop as the chief guest, Environment, Forest and Climate Change Minister Md. Shahab Uddin said the government formulated the NAP to address the risks of climate change based on the views of concerned ministries, departments, and will be implemented with the cooperation of all concerned. He said if the National Adaptation Plan is implemented in Bangladesh, it will be easier to deal with climate change by taking and implementing long-term integrated adaptation programs. “Specific adaptation needs for Bangladesh were identified and appropriate implementation strategies were incorporated in the plan,” he said. The Minister said this plan is not merely a national plan, but it will also reflect the country’s commitment in the world forum over climate adaptation. Read: What can COP27 do for climate vulnerable countries? Deputy Minister for environment Habibun Nahar stressed mainstreaming the climate change adaptation and said, “I believe NAP will integrate adaptation with national planning by prioritizing Climate Change Adaptation through its six goals.” She thanked UNDP and the Green Climate Fund for their support in formulating the National Adaptation Plan. Stefan Liller, Resident Representative of UNDP Bangladesh highlighted the leadership role of Bangladesh in climate adaptation. He said, “The finalization of NAP could not be made at a more apt period of time, as we look ahead to COP27 in November, where countries including Bangladesh will gather to discuss progress on the Global Goals on Adaptation strategies to support the most climate vulnerable.” “UNDP is committed to continuing supporting the Government of Bangladesh on its journey of advancing and implementing NAP to achieve the agenda 2030 for a climate resilient future,” he added. Water resources (sr) secretary Kabir Bin Anwar and ERD secretary Sharifa Khan, among others, spoke at the workshop presided over by environment secretary Dr Farhina Ahmed.

The recently developed draft National Adaptation Plan (NAP) has proposed 110 interventions to turn Bangladesh into a climate-resilient country. The Ministry of Environment, Forest and Climate Change organised a workshop on Saturday as part of NAP validation process. The Ministry is implementing the Formulation and Advancement of the National Adaptation Plan (NAP) in Bangladesh project with support from UNDP and funded by the Green Climate Fund. The draft NAP has been developed based on the opinions and feedback from the stakeholders, including the climate-vulnerable people, communities, individuals, women, youth, public officials and climate change experts, said UNDP. More than 30 consultations took place at the national, divisional, district and upazila levels in 11 climate stress areas in the most climate-vulnerable regions across Bangladesh. Read: Speakers for removing gender inequality for better future NAP identified 14 climate hazards that include extreme temperature, erratic rainfall, riverine flood, riverbank erosion, drought, cyclone and storm surge, sea-level rise, salinity intrusion, flash flood, landslide, cold snap, lightning, urban flood and ocean acidification. Environment, Forest and Climate Change Minister Md Shahab Uddin was present as the chief guest while Deputy Minister Habibun Nahar, Chairman, Parliamentary Standing Committee on the ministry Saber Hossain Chowdhury and Deputy Resident Representative, UNDP Van Nguyen were present as special guests at the event chaired by Secretary of the ministry Md Mostafa Kamal. Dr Ainun Nishat, Professor Emeritus, made a presentation on adaptation strategies and interventions, while Malik Fida A Khan presented the draft NAP. Shahab Uddin said they will seriously consider the opinions of the stakeholders in finalising the NAP. “For successful implementation of the NAP, the capacity enhancement will be our priority among others – our ministry will work closely with all the public and private institutions in the NAP process.” Read: PM wants autistic children to flourish through collective efforts Van Nguyen said, “I am hopeful that NAP will strategise sustainable adaptation solutions for Bangladesh and mainstream it in the national development planning”. She expressed her high hope that Bangladesh will leverage domestic and international financing options for its successful implementation. Saber Hossain said, “Bangladesh does not have any risk index, which is critically important for designing sustainable resilience plan. We also need to develop country risk profile”. “Furthermore, we must have a clear picture of the benefits against adaptation investment”, he added.