World Sleep Day
Top 10 Tips for Sound Sleep :
1. Take time to relax: take the time to relax before you go to bed, whether it’s
taking a warm bath, reading a book, or listening to soothing music.
2. Get into a routine: Try to be rigid about going to bed at a
certain time.
3. Avoid technology: Ban your smart phone, computer and TV
from your bedroom, and avoid looking at them for an hour before bed.
4. Create a restful
environment: Your bedroom
must have comfortable bed, right temperature and pleasant smell.
5. Don’t clock watch: Resting in bed and thinking nice
thoughts is more productive than tossing and turning and looking at the clock
every ten minutes.
6. Foods for sleeping: Milk, nuts and pumpkin seeds contain
the chemicals tryptophan and serotonin, which are vital for the production of
melatonin, the hormone that promotes sleep.
7. Foods to avoid: Spicy food, alcohol, caffeinated drink and large meals shouldn’t be consumed in the
hours before bedtime.
8. Darkness promotes
sleep: A darkened room
helps to promote sleep and turning the lights down can make you feel sleepy.
9. Keep fit and get
active: Physical activity is great for sleep, as well as for your
health generally.
10. Focus on sleep
quality: We tend to
focus on how long we’re asleep, but sleep quality is just as important.
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