Guide to Good Sleep

A night of sleep can disrupt anyone. You feel exhausted, cranky and very poorly equipped for the inevitable stress effrontery in this time of year. Stress, in turn, can affect sleep. Increase your chances of having a good night’s sleep, adopting good sleep habits.

Establish a routine

• Make a habit and keep the routine. Go to bed and wake up at the same time each day. If you like to sleep late on weekends, give yourself 30 minutes or an hour of extra sleep, but no more.
• Avoid napping in the afternoon or evening.
• Creating clicks to indicate that the time of going to bed approach can also help. To end the day, a bath can help you relax and prepare to welcome sleep.

Prepare the scene

• Make your bedroom a sanctuary dedicated to sleep: excluded any reference to work, the clutter and … television.
• Make sure the curtains or blinds blocking enough light, otherwise it could be that your sleep suffer.
• Some people like to play down the soft music to create a calm and pleasant before sleep. A fan or white noise machine can also help you relax and to reject the distractions.
• Keep the room temperature is cool but not cold.

Unpack

• Avoid stimulants or agents known to interfere with sleep such as caffeine (tea, coffee, chocolate, hot chocolate and soft drinks).
• Avoid eating hearty meals late at night but do not go to bed hungry.
• Regular exercise can help improve sleep. But do not exercise just before going to bed.
• An overactive mind can also drive away sleep. Stop any activity or work a little bit before going to bed. You rather bury in blankets with a book or a puzzle (only if you do not keep up late!).
• If you experience some difficulty going to bed, set the timer parental control on your TV (even if you do not have children) or the lights in your house. This will be the signal it’s time to go to bed!

If you still can not get to sleep, despite all your efforts to positively change your habits, talk to your doctor about other options that might help you.