Tips to get sound sleep
1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
Caffeine is a stimulant that can keep you stay fresh and awake. So, it is advised to avoid caffeine for four to six hours before bedtime. Use of tobacco products close to bedtime can also affect your sleep. So, avoid this too.
2 Turn Your Bedroom into a Sleep-Inducing Environment
If your bed room is very noisy or if the outside noises cause much distraction, it can affect your sleep. So, in order to get a good sleep, your room should be quiet, dark, and cool. Also, keep computers, TVs, and work materials out of the room.
3 Establish a Soothing Pre-Sleep Routine
Follow some relaxing activities an hour or so before you go to bed. Do not engage in stressful activities before going to bed.
4 Go to Sleep When You’re Truly Tired
Struggling to fall asleep leads to frustration and this will prevent further sleep. If you’re not asleep after 20 minutes, get out of bed, go to another room, and engage in some relaxing activities , like reading or listening to music until you are tired enough to sleep.
5 Don’t Be a Nighttime Clock-Watcher
Keep the clock and watch out of your bed room. Staring on clock and continuously watching out time can hinder sound sleep.
6 Follow a Consistent Sleep Schedule
If you go to bed and wake up at the same time every day, it sets the body’s “internal clock” to expect sleep at a certain time night after night. Try to stick to this routine as closely as possible.
7 Nap Early—Or Not at All
If you have the habit of taking day time naps, do it at least before 5 pm. It is better if you do not sleep at the day time.
8 Lighten Up on Evening Meals
Finish dinner at least 2 hours before sleep. Also, avoid heavy foods that cause indigestion.