Keep your room in absolute darkness as the tiniest light in the room can disrupt the circadian rhythm (the sleep-wake cycle), and the production of the pineal gland (melatonin and serotonin, substances of the nervous system).
If you get up during the night to visit the bathroom, do not turn on the light, because melatonin production, which contributes to good sleep will cease automatically.
Set alarm clocks and other electrical appliances as far away from the bed as possible. Keeping track of time can cause sleeplessness can be stressful. Also, avoid loud alarms as a sudden awakening causes stress.
Keep the room temperature at 21-22 degrees Celsius. Excessive heat is not helpful for a good sleep. Be sure to keep your feet warm, you increase your chances of a good sleep.
The body’s system “recharges” better between 11:00PM and 1:00AM.
Read. Take a hot bath.
Avoid foods with a lot of sugar before sleep as excessively elevated blood sugar inhibits sleep, and later, these levels may decrease sharply (getting hypoglycemia) causing you to wake up. Eating a snack with enough protein, or some fruit, shortly before sleep may help the L-tryptophan to produce melatonin and serotonin.
Avoid excessive fluids right before going to bed because you may have to wake to go to the bathroom.
Avoid alcohol. Alcohol temporarily creates sleepiness or drowsiness, but this is temporary. A few hours later, alcohol actually disrupts sleep. Alcohol prevents the body from achieving deeper levels of sleep, causing you to be exhausted the next day.
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