How to sleep healthily?

Having sleepless nights? Feeling frustrated over not being able to sleep? Tossing and turning, racing thoughts in your minds, irritable noises keeping you awake? There are, however, things we can observe to help us sleep healthily.

1) Sleep only when sleepy, reduces the time you are awake in bed.

2) Short naps. If you just can't make it through the day without one, take a short nap in the afternoon.

3) Develop pre sleep routine. Tell your body, time to slow down and sleep. Do something like listening to soothing music or some light reading.

4) Can't fall asleep, get up and do something boring until you feel sleepy.

5) Regular exercise. Exercising is recommended to help you sleep well, but the timing of the workout is important. Avoid excessive exercise before bedtime.

6) Do not use your bed for things like watching TV, doing work, working out monthly bills, or reading. Tell your body it is time to sleep when you are in bed. Only use your bed for sleeping, sex is the only exception!

7) No caffeine, nicotine and alcohol please. Avoid stimulants that interfere with good sleep. Cigarettes, coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine and nicotine. Alcohol slows brain activity, but you will end up having fragmented sleep.

8) Night snack. Having a heavy meal or empty stomach before bedtime can interfere with sleep. Dairy products like a warm glass of milk can acts as a natural sleep inducer.

9) Hot bath. A hot bath before bedtime will raise your body temperature, but the subsequent drop in body temperature that may leave you feeling sleepy.

10) Cozy and comfortable bedroom. Quiet, comfortable and cool room with enough blankets to stay warm will help, while a hot room can be uncomfortable. Slumber mask or earplugs if noise or the morning light bothers you,

11) Getting up and going to bed same time every day, maintaining a regular sleeping cycle. 12) Morning sun. Enjoy the morning sun when getting up in the morning. Use the morning sunlight to set your biological clock.