1. Stick to the same bed time and wake time, even on weekends. This helps keep your body's natural clock regulated and fall asleep easily and wake up on time.
2. While taking a day time nap be careful to limit it to a short time up to thirty minutes which will help you relax but will not lead to night time insomnia.
3. Avoid caffeine, alcohol,nicotine and other chemicals that interfere with sleep. Don't take coffee, tea, chocolate, cola, and some pain relievers for 4 to 6 hours before sleep.
4. The bedroom should have a sleep inducing environment. Avoid noise and keep it dark and comfortable. The room should be well ventilated and the mattress and the pillows should be comfortable.
5. Keep computers, TV, work material and even pets out of your bed room so that you are not distracted and get a comfortable sleep.
6. A few relaxing bedtime rituals may include reading a book or magazine in a soft light, taking a warm bath, listening to soft music, doing some easy stretches and making simple preparation for the next day.
7. Exercise regularly which helps you get a more deep comforting sleep.
8. Avoid heavy meals in the evening that may cause indigestion and interfere with sleep. It is good to finish eating at least 2 to 3 hours before going to bed.
9. If for some reason if you cant go to sleep do not toss in the bed instead go to another room and do something relaxing until you feel tired to go to sleep.
10. Drink enough fluid in the evening to prevent dehydration but not so much that a need to go to the bathroom interferes with your sleep.
Sleep deprivation can cause every thing from problems in concentration and memory as well as accidents. Adopt healthy sleeping habits and stay happy.
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