Tips for Better Sleep

 

  1. Make your bedroom quiet and dark. If you cannot eliminate noise, use soft earplugs. 
  2. Set the temperature of your bedroom to comfortable, This is often 20 degree Celsius. 
  3. Do not have electronic devices, such as TVs, computers, and mobile phones, in the bedroom. Have a break from them for an hour before bed. 
  4. Avoid large meals, caffeine, alcohol and nicotine a few hours before bedtime. 
  5. Block out the light, perhaps with blackout blinds, or use a sleep mask over your eyes. 
  6. Set Your Alarm for the Same Time Each Day. 
  7. If you have a nap during the day keep them no longer than 20 minutes long, or this will reduce the length of time you sleep at night. 
  8. Relax for 30 minutes or so before bedtime. 
  9. Make sure you have a regular exercise routine. 
  10. Try and aim for at least 7 hours sleep each night. 
  11. Take slow deep breaths. This is a simple way of relaxing. 
  12. Have a warm bath or shower before bed. Heat on the skin’s surface cools the core temperature, which acts as a signal for sleep. Bed socks help too!