Tips for Better Sleep

There's nothing more frustrating than not managing to get a good night's sleep. Whether you find it hard to get to sleep, automatically wake up far too early, or keep on waking up during the night, all of these issues can make your life so much harder, particularly if you experience more than one of them each night. Thankfully, there are quite a number of things that you can do to help yourself get a better night's sleep, and the video below highlights ten of the most effective ones:

1) Power down- The soft blue glow from a tablet, smartphone or even a digital clock will have a negative effect on your sleep.

Tip- switch off all sources of blue light, such as computers, TVs, at least an hour before going to bed, as well as covering any displays that you can't switch off.

2) Block your clock-  Do you glance your clock several times each night?  Doing so can make your mind race with thoughts about the day ahead, which impair your ability to sleep peacefully.

Tip-  put your alarm clock somewhere out of sight to avoid such temptations.

3) Try a leg pillow for back pain- Your lower back may not be painful enough to keep you awake, but even a mild pain is enough to disturb the deep, restful stages of sleep. Place a pillow between your legs, to reduce stress to your lower back and to better align your hips.

Tip-- If you sleep on your back, tuck a pillow under your knees to ease discomfort.

4) Save your bed for sleep and sex-   Your bedroom should be a place to relax, so don't sit in bed to work, browse the internet or watch TV.

Tip- The ideal sleep temperature for most of us is between 68-72 deg. F.

5) Exercise wisely- Regular exercise improves your sleep, as long as you don't do it too close to your bedtime, since a post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3-4 hours before you go to sleep.

Tip-- Gentle mind-body exercises like tai-chi or yoga, are great to do just before bedtime.

6) Eat right at night--Don't eat big meals and heavy foods too late. They're overload your digestive system, which affects how well you sleep. As an alternative, have a light evening snack or cereal with milk or crackers and cheese.

Tip-- Finish eating at least an hour before bed for optimal sleep.

7) Lower the lights-- Dim them around your home 2-3 hours before you plan to go to bed. Lower light levels signal your brain to make melatonin, which is the true hormone that's responsible for bringing on sleep.

Tip- If you're having trouble cutting down or quitting smoking, ask your doctor for some help.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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