Healthy Sleep Tips

Go to bed at same time every night and even during weekend. When our body get used to the routine, it will provoke us to sleep by sending message from our circadian clock. Establish a relaxing bedtime routine such as soaking in a warm bathtub, listening to soothing music or sipping a cup of relaxing herbal tea. With the relaxing before bedtime routine, it can help your body to ease all the tension you have and go to sleep easily. If you are having trouble sleeping at night, try not to nap during the day - you will throw off your body clock and make it even more difficult to sleep at night.If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.

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Eat a light dinner about two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom. Therapists often use "reconditioning" as part of a treatment plan for insomnia. With this method, people are "reconditioned" to associate the bed with sleep. If you find yourself unable to sleep at all, get out of bed and move to another room, so that you only associate the bed with sleep and not with wakefulness. Don't forget to use our soft and fluffy fleece bedding with any mattress you choose. Drink yogurt or other product that can help neutralize the harmful effect of stress hormones on your digestive track.

If you are unable to sleep as soon as you lie down on bed, do not worry about not being able to fall asleep. Worrying might put additional pressure on you and keep you awake longer. Instead of trying to sleep, you can do just the opposite of what you want - i.e. try to keep awake. This way you might be more likely to find yourself dozing away soon.

If you can, avoid looking at the clock if you wake up in the middle of the night. This might put pressure on you as you will feel that there is only less time remaining till the night finishes.

Avoid caffeine, tea, or carbonated drinks like cola etc. before bedtime. Avoid heavy meals before bedtime and also at the same time, it is not advisable to go to bed on a hungry stomach. If you do feel hungry, you might have some light snacks.