Some Tips to Help You Sleep

For what it's worth, here are some tips I read to help you sleep better:

01) Stick to a sleep schedule [since your brain (and body) benefits more from sleep before midnight, some researchers recommend that you try to sleep from 10pm where possible and aim to rise between 5 and 6am];

02) Exercise is great but not too late in the day;

03) Avoid caffeine and nicotine;

04) Avoid alcoholic drinks before bed [better still, try to eliminate all alcoholic drinks out of your liquid intake completely as it is a poison with no healthy properties and each drink is loaded with unwelcome calories];

05) Avoid large meals and beverages late at night [remember the 'golden rule': breakfast like a king, lunch like a prince and supper like a pauper];

06) Avoid medicines that delay or disrupt your sleep, if possible;

07) Don't take naps after 3pm;

08) Relax before retiring to bed;

09) Take a hot bath before bed;

10) Create a good sleeping environment [if possible, leave windows slightly open to allow air to circulate];

11) Have the right sunlight exposure: Daylight is key to regulating daily sleep patterns. Get outside in natural sunlight for at least 30 minutes daily;

12) Don't lie in bed awake: If you're still awake for more than 20 minutes, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep;

13) See a doctor if you continue to have trouble sleeping.