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Guidelines for better nights sleep

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To have a good and comfortable sleep follow the following points.

      1. Have regular bedtimes and wake-up times.

      2. Develop a bed time rituals ti relax before going to bed.

      3. Go to bed only when you are sleepy, sleep as much as possible to 
           feel refreshed.

      4. Use the bedroom only for sleep.

      5. Regular exercise in the late afternoon may help you sleep, brisk 
          exercise within 3 to 4 hours before bedtime many interfere with sleep.

      6. Do not drink coffee, tea or cola 4 to 6 hours bed time and minimize 
          total daily intake of coffee, tea.

      7. Minimize drinking fluids before going to bed to decrease the number 
          of awakenings to void.

      8. Avoid smoking near bedtime and upon awakening at night.

     9. Avoid using alcohol to help you fall sleep. Alcohol may cause awakening 
          later in the night.

     10. Avoid eating heavy meals before going to bed.

     11. Avoid poor sleep environments; minimize noise, light, or too cold or 
            too warm temperature.

     12. Avoid napping during the day.

If you are using a sleeping pill which is given by your doctor.
  1. Do not drive or operate machinery while taking this medication.
  2. Do not take alcohol
You may need to see the doctor if
  1. The sleeping is not working after three days using of it.
  2. You feel confused, dizzy, drowsy in the morning.


Written by: Healthplus24 team
Date last upated: July 31, 2012

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