12 Tips for Healthy Sleep

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12 Tips

1. Stick to sleep schedule. Sleep and wake up at the same time of the day. (most important)
2. Exercise regularly, but not too late in the day.
3. Avoid caffeine and nicotine. Caffeine needs at least 8 hours to wear off. Nicotine keeps smokers in light sleep and push them out of bed too early in the morning becasue of nicotine withdrawal.
4. Avoid alcoholic drinks. It disrupt sleep and keep you in light sleep.
5. Avoid large meal. Indigestion interferes with sleep. Also avoid a stomach that’s too empty.
6. If possible, avoid medicines that delay or disrupt sleep.
7. No naps after 3 pm.
8. Relax before bed. Create a ritual.
9. Take a bath can help. Dropping in termperate after taking bath can help relax.
10. Dark and cool and gadget-free bedroom.
11. Have the right sinlight exposure. Daylight can regulate daily sleep patterns.
12. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than 20 minutes and start to feel anxiou, get up and do some relaxing activity until you feel sleepy.