The Healthy Habits of A Good Sleep

Don't go to bed unless you are really sleepy

If you are not sleepy at bedtime, then do something else, Read a book, listen to a soft music or browse through a magazine, NO SCREEN ACTIVITY. Find something relaxing, but NOT STIMULATING, you can make a to do list for tomorrow or write your worries in a dairy to empty your mind of your worries and concerns.

If you are not asleep after 20 minutes, then get out of the bed.

Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom is only for sleep. Once you feel sleepy again, go back to bed.

Begin rituals that help you relax each night before bed.

This can be writing a diary, a warm bath, a light snack or a few minutes of fun reading.

Get up at the same time every morning.

Do this even on weekends and holidays.

Avoid taking naps if you can.

.If you must or like to take a nap, keep it short, less than one hour and take it before 3 PM.

Keep a regular schedule.

Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.

The Healthy Habits of A Good Sleep

Don't read, write, eat, watch RV, talk on the phone, or play cards in be

All these out of the bedroom activities, unconsciously, condition your brain to being sleepless in the bedroom.

Limit caffeine intake

Hyper stimulating your brain with caffeine, especially in late afternoon, keep your arousal system activated again at the middle of sleep and disturbs your sleep, if not delaying the sleep onset.

Do not have an alcoholic beverage within six hours of your bedtime.

It is a myth that alcohol improves sleep, it initially make you feel sleepy, but when the alcohol blood concentration drops, you wake up sleepless at the middle of your sleep!

Do not have a cigarette or any other source of nicotine before bedtime.

Nicotine and other brain stimulants keep your brain awake.

Do not go to bed hungry, but don't eat a big meal near bedtime either.

Avoid tough exercise within six hours of your bedtime.

Heavy exercise within six hours of your bedtime keep you awake longer and disrupts your sleep habits.

The Healthy Habits of A Good Sleep

Avoid Sleeping pills without a prescription or for long time

Sleeping pills should be used only for a short time if indicated, taking sleeping pills more than 3 weeks is not safe and may cause many health problems like increasing the risk of memory impairment, dementia.

Get your concerns and worries out of your mind, on the paper!

Make a habit before your bedtime, write your to do list for tomorrow or jolt down your worries and concerns on a diary. It helps to empty your minds of worrisome thoughts.

Make your bedroom quiet, dark, and a little bit cool.

Body needs a bit cooler temperature to fall asleep. Again avoid screen time, the non-visible blue length light that comes from screens like TV and smart phones delay Melatonin secretion and sleep onset.