12 tips to better sleep

Getting better sleep

An adult needs about seven (7) hours sleep in the night everyday. For maximum effectiveness the next day, you need to sleep two (2) or more hours before midnight. But many people complain of inability to sleep in the night. Below are twelve (12) tips to hep you better sleep:

1. Establish a regular bedtime and a relaxing bedtime routine—examples might include taking a warm bath or listening to soothing music.
2. Use your bed only for sleeping or lovemaking. Avoid reading and watching television in bed.
3. If you can’t fall asleep after 15 to 20 minutes, get out of bed and go into another room. Do something relaxing, such as reading quietly with a dim light. Don’t watch television or use a computer, since the light from their screens has an arousing effect. When you feel sleepy, get back into bed. Don’t delay your scheduled wake-up time to make up for lost sleep.
4. Get plenty of exercise. Build up to 45 minutes of moderate exercise nearly every day. Get your exercise early in the day. Try some easy stretching exercises or yoga to relax your muscles and your mind at bedtime.
5. Whenever possible, schedule stressful or demanding tasks early in the day and less challenging activities later. This helps you wind down at the end of your day.
6. Don’t go to bed hungry, but don’t eat a big meal right before getting into bed. If you want a bedtime snack, keep it bland and light.
7. Limit caffeine and consume none after 2 p.m.
8. To decrease middle-of-the-night urination, don’t drink any fluids after dinner.
9. Avoid alcohol after dinnertime. Although many people think of it as a sedative, it can get in the way of quality sleep.
10. Be sure your bed is comfortable and your bedroom is dark and quiet. Consider a sleep mask or earplugs.
11. Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
12. Practice relaxation breathing. Use slow breaths, especially when you exhale.