How To Get A Good Night's Sleep

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Try to go to bed at the same time every night and get up at the same time every morning
Try to avoid caffeine, nicotine and alcohol close to bedtime
Get regular exercise. Try not to exercise close to bedtime.
Don’t eat a big meal in the evening, although a light snack before bedtime may help you sleep
Make your sleeping place comfortable. Be sure it is dark, quiet and not too cold or too warm.
Create a routine to help you relax and wind down before sleep, such as reading a book or taking a bath
If you can’t fall asleep and don’t feel sleepy, get up and do something else until you feel sleepy
Keep the clock face turned away, do not keep looking at it
An occasional sleeping pill is not too harmful.
Do not keep working right up to the time you switch off the light. Unwind.
Watching TV before sleep is a bad idea. Flickering lights wake us up even more. Soft music is better.
Avoid naps. Daytime naps can disturb sleep at night.
Try gentle stretching, yoga, meditation, warm milk or herbal tea
If you find you still have a sleep problem, remember not to go to a psychiatrist. See a sleep specialist.