Sleep Hygiene

The idea behind sleep hygiene is to help to stay healthy by keeping the mind and body rested enough and makes it strong. Following these sleep tips will help to fall asleep fast, sleep better and feel best.

How to sleep better?

1. Don’t go to bed unless sleepy - If not feel sleepy at bedtime then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take the mind off of worries about sleep.
2. Avoid heavy, spicy foods, especially for those who prone to heartburn. Eating too much may cause to feel physically uncomfortable when lying down.
3. If not able to asleep after 20 minutes, then get out of the bed. Find something else to do that will make feel relaxed. If possible, do it in another room other than bed room. Bedroom should be only to sleep and it is not a place for reading, discussion or some thing similar. Once feel sleepy again, go back to bed.
4. Begin rituals that help you relax each night before bed. This can include such things as a warm bath, light snack or a few minutes of reading.
5. Get up at the same time every morning. Do this even on weekends and holidays.
6. Get a full night sleep on a regular basis. Get enough sleep so that feel well-rested nearly every day. 
7. Avoid taking naps, if not try to keep it short (less than one hour). Never take a nap after 3 p.m.
8. Keep a regular schedule - Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.
9. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed or bedroom.
10. Do not have any caffeine before bed time.
11. Do not have any alcohol containing drinks within six hours of the bedtime.
12. Do not have a cigarette or any other source of nicotine before bedtime.
13. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
14. Avoid any tough exercise within six hours of the bedtime. Should exercise on a regular basis, but do it earlier in the day. (Talk to the doctor before beginning an exercise program.)
15. Avoid sleeping medication, or use them cautiously. Most doctors do not prescribe sleeping medicines for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.
16. Try to get rid of or deal with things that make worry. If unable to do this, then find a time during the day to get all of these worries out of the system. Bed is a place to rest, not a place to worry.
17. Make the bedroom quiet, dark, and an optimum temperature. An easy way to remember this: it should remind you of a cave. It seems to work for bats, they are champion sleepers. They get about 16 hours of sleep each day. Maybe it’s because they sleep in dark, cool caves.