Sunday, 1 November 2015

What to do to sleep better?


In order to sleep better at night and reduce daytime sleepiness, try practicing the following sleep tips:

  • Maintain a regular bed and wake time schedule including weekends
  • Establish a regular, relaxing bedtime routine such as taking a bath or listening to music
  • Create a sleep-conducive environment that is dark, quiet, comfortable and cool
  • Sleep on a comfortable mattress and pillows
  • Use your bedroom only for sleep and sex
  • Finish eating at least 2-3 hours before your regular bedtime
  • Exercise regularly but avoid it a few hours before bedtime
  • Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime
  • Don't smoke - not only is it a major health risk, it can lead to poor sleep
  • Avoid alcohol close to bedtime; it can lead to disrupted sleep later in the night
  • Sleep therapists today suggest that you listen to your body. It’s the best indicator for how much sleep you require, though you must draw the line between sleeping out of laziness, and requirement. These two elements should not be confused. The same way some people eat when they are bored or depressed, some people sleep.

Aim for deep and undisturbed sleep. 7 hours of irregular sleep may not be the best solution.

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