Best Tips for Better Sleep

These simple tips will help you sleep better at night and be more energetic and productive during your waking hours.

* Establish a regular bedtime routine and regular sleep-wake schedule (Both deep sleep time and growth hormone release can be maximized by following consistent bedtimes routine)

* Best quality of sleep is achieved between 10pm-6am. Every ½ hour sleep before midnight is comparable to 2 hours of sleep after midnight. It is not how late you go to bed rather how early that effects the quality of sleep

* Avoid daytime naps of greater than one hour and naps late in the afternoon as this can adversely affect dream sleep at night

* Avoid drinking caffeinated drink (coffee, tea, soft drink) after 12 pm

* Avoid exercising too late at night( 3-4 hours before bed time). Best time to exercise is early in the morning If your partner snores, move to another room

* Create a sleep promoting environment that is quiet, dark, cool (19-20 C ), and comfortable * Avoid watching tv before bed

* Avoid having any mobile phones and electrical appliances within one metre of your bed

* Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather than spend the night digesting the food you have eaten the night before