Tips for good night sleep

There are many simple steps you can take to help you fall asleep faster and stay asleep. Here are some tips:

• Avoid large meals within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.
  
• Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise may promote deeper sleep.
  
• Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about eight hours after you awake.
  
• Stop working at any task an hour before bedtime to calm mental activity.
  
• At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.
  
• Make sure your bedroom is having comfortable temperature.
  
• Keep your bedroom for sleeping. If you can't sleep or if you wake up in the middle of the night, go into another room and read a book or watch television until you feel sleepy.
  
• Learn a relaxation technique such as progressive muscle relaxation and practice it in bed.
  
• Caffeine should be discontinued at least four to six hours before bedtime. Caffeine is a stimulant that is present in coffee, cola, tea, chocolate, and various over-the-counter medications. Consider gradually reducing the amount of caffeine you consume to avoid withdrawal symptoms like headaches.
  
• If you are still having trouble sleeping after trying some of these suggestions, tell your doctor about it. There may be an underlying medical condition that is causing your sleep problem.