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.