Tips for a good night’s sleep

How many hours do you sleep every night? Is your sleep uninterrupted or disturbed? Do you have trouble sleeping immediately? Do you find yourself waking up in the middle of the night for no apparent reason? Several people suffer from bad sleep for different reasons. We give you simple tips that you can follow to get a good night's sleep... Stick to a schedule: Do you sleep and wake up at more or less the same time everyday? If yes, you're doing the right thing. But if you aren't, remember that erratic bed times don't allow your body to align to the proper circadian rhythms. Going to bed late or getting up later than usual once in a while is fine. Don't make it a habit. Also, try and sleep only at night. Daytime naps will make it difficult for you to get sleep at night. At the most, limit daytime sleep to 20 minute power naps. Exercising actually helps you get better sleep: Your body uses the sleep period to recover its muscles and joints that have been worked out. Even half an hour of exercise - in the gym, at home or a brisk walking outside can help you sleep well. Your exercise time should be in the morning, afternoon or early evening. Activity before bedtime may make it tough for you to get sleep. Take a hot bath before you turn in for the night: Hot water helps you sleep better because it can relax tense muscles. Never have your meal just before you're going to bed. Eating large meals or spicy food before bedtime will make it difficult to fall asleep. Keep a gap of at least two hours before you turn in. This allows digestion to happen well before you go to sleep so that your body can rest well during the night. Addicted to caffeine? Well, at least make sure you don't have it at night. It will keep you tossing and turning in bed for hours. Read a book before you turn in. Studies show that spending even 15 to 20 minutes reading before you go to bed, allows you to sleep well. Keep your windows open. This allows air to circulate in and out of the windows. And make sure that when you sleep, there is no disturbing sound in the background. Shut the radio and television. Sleeping with no distractions is best for a clearer mind.