Sleep hygiene for better sleep
Following are few tips, which will help you to get better night sleep.
1. First and foremost thing that is to be observed is keeping a regular sleep and wake up time. Try to stick on to this every day.
2. Shun caffeine and alcohol four to six hours before bedtime and if possible for lifetime.
3. Avoid exercise before two to four hours of bedtime. Exercising five to six hours before bedtime may definitely help you sleep more soundly.
4. Large meal within two hours of bedtime may affect the sleep. Try to have dinner at least two hours before going for bed. Avoid having late night dinner because it will help for and metabolism rather it may hamper the digestion system. Try to go for light food for dinner.
5. Dark, quiet room and cool temperature will only add to have good night sleep.
6. Go to bed only when you are sleepy. If you cannot sleep within thirty minutes after you get in the bed, get out of bed and watch TV or read humorous book.
7. Switch off the mobiles before going to bed.
8. Don’t keep TV or DVD in the bedroom.
9. Don’t nap in the evening. It may disrupt your overnight sleep.
10. Go for a nap in the day if you are really very sleepy and that too for not more than thirty minutes.
11. After a long sleep, people suffer of sleep inertia or jet lagged. In such conditions have a hot shower, moderate amount of caffeine, bright light and light exercise.
12. Keep the lights in your living room and kitchen dim during evenings.
13. Go in for warm bath, meditation, soft music or reading thirty minutes prior to bedtime. This will definitely help you to have better sound sleep.
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