Helpful hints to sleep better

Maintain a Healthy Sleep-Wake Cycle

Keep a regular sleep-wake schedule.

If you have not fallen asleep within approx. 20 to 30 minutes, or if you wake up in the middle of the night and can't get back to sleep, get up and go to another room to do something relaxing and non-stimulating. Go back to bed only when you feel sleepy.

Your Sleep Environment

Bedroom should be dark, quite and comfortable.

Associate your bedroom with sleep.

Adequate exposure to natural light helps to main-tain a healthy sleep-wake cycle.

Before Bedtime...

Establish a regular relaxing bedtime routine.

Begin to disengage from the day's activities 2 hours before bedtime.

Have a hot bath.

Practice relaxation techniques, like yoga, deep breathing and others that may help relieve anxiety and reduce muscle tension.

Take a light snack before bed such as warm milk or food high in Tryptophan would help you fall asleep.

Try to get some exercise everyday, but nothing strenuous within 4 hours of bedtime.

Eat regular meals and a balanced diet. Avoid heavy, spicy meals close to bedtime.

Either stop smoking totally or do not smoke after 7PM or during the night.

Avoid caffeine or drink no more than 3 cups of caffeinated beverages a day, non later than noon.

Avoid alcohol because it takes away the refreshing quality of sleep. Do not drink alcohol later than 2 hours before bedtime.

Avoid Napping during the day