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Message: <blockquote data-quote="sirajstc" data-source="post: 11958637" data-attributes="member: 91140">Stick to a schedule. Erratic  bedtimes do not allow for your body to align to the proper circadian  rhythms. Mum was right when she set a time we always had to go to sleep  as kids. Also, make sure you try to keep the same schedule on weekends  too, otherwise the next morning, you’d wake later and feel overly tired. Sleep only at night.   Avoid daytime sleep if possible. Daytime naps steal hours from  nighttime slumber. Limit daytime sleep to 20-minute, power naps.  Exercise.  It’s actually known to help you sleep better. Your body uses the sleep  period to recover its muscles and joints that have been exercised.  Twenty to thirty minutes of exercise every day can help you sleep, but  be sure to exercise in the morning or afternoon. Exercise stimulates the  body and aerobic activity before bedtime may make falling asleep more  difficult. Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles. Avoid eating just before bed.                       Avoid eat large meals or spicy foods before bedtime. Give yourself  at least 2 hours from when you eat to when you sleep. This allows for  digestion to happen (or at least start) well before you go to sleep so  your body can rest well during the night, rather than churning away your  food. Avoid caffeine. It keeps you awake and that’s now what you want for a good nights sleep. We all know that. Read a fiction book.   It takes you to a whole new world if you really get into it. And then  take some time to ponder over the book as you fall asleep. I find as I  read more and more, regardless of the book, I get more tired at night  and so find it easier to fall asleep. Different for others? Have the room slightly cooler.   I prefer this to a hot room. I prefer to turn off the heat and allow  the coolness to circulate in and out of the windows. If I get cold, I  wear warmer clothes. It also saves on the bills as you’re not going to  require the heat all night long. Sleep in silence.   I find sleeping with no music or TV on more easy and restful. I guess  others are different, but sleep with no distractions is best for a  clearer mind. Avoid alcohol before bedtime.  It’s a depressant; although it may make it easier to fall asleep, it  causes you to wake up during the night. As alcohol is digested your body  goes into withdrawal from the alcohol, causing nighttime awakenings and  often nightmares for some people.   Read more:  <a href="http://www.funonthenet.in/articles/sleep-tips.html#ixzz1kzfccwky" target="_blank">http://www.funonthenet.in/articles/sleep-tips.html#ixzz1kzfccwky</a> </blockquote>

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