Taking care of YOUR sleep
These sleep hygiene tips will help in improving the quality of your sleep:
· Regular sleep and wake times help set a rhythm for your body clock.
· 6-8 hours of sleep per night is the recommended duration of sleep an adult requires.
· Avoiding napping during the day helps to maintain a regular sleep cycle and increases likelihood of sleep at night.
FOOD & DRINK
· Avoid caffeinated drinks such as coffee, tea, energy drinks, and cola within 4 hours of bedtime.
· Avoid drinking alcohol close to bedtime as it disturbs the body's sleep cycle.
· Exercise, like walking, cycling or jogging, is good for getting restful sleep. Exercise should be undertaken preferably during the day and before dinner time.
· Use your bed for only sleeping, not watching TV, studying, eating etc. If unable to fall asleep, get out of bed, and return when you are feeling sleepy.
· A warm bath or shower an hour before bedtime causes body temperature to rise, and as the body temperature drops soon after, it's easier to fall asleep.
· Keep your room dark and refrain from screen use an hour prior to sleeping, as this allows your brain and body to prepare for sleep.