TIPS FOR GREAT SLEEP

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1. The best way to recharge is through rest. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day. Way to fight the problem of insomnia "Go to bed at night, and if you cannot fall asleep, forget all about it. You just say to yourself over and over again, I do not give a damn if I do not go to sleep. It is all right with me if I lie awake till morning. Close your eyes and say, "As long as I just lie still and do not worry about it, I will be getting rest anyway".

Tips
2. Give Yourself 'Permission' to go to Bed. Plan and follow a disciplined sleep schedule. That is 'sleep at a set time'.

3. Unwind Early in The Evening. Try to deal with worries and distractions several hours before bedtime rather than carrying the burdens to the bed.

4. Develop a Sleep Ritual. Doing the same things each night just before bed tells your body to settle down for the night. It's good to take a warm bath, preferably a half hour before bedtime.

5. Keep Regular Hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning - even on weekends.

6. Create a Restful Place to Sleep. Sleep in a cool, dark room that is free from noises that may disturb your sleep. Our bodies tend to follow the cycle of the sun, courtesy our evolution over millions of years. Therefore, our light sensitive pineal glands secrete certain hormones that trigger sleep when it gets dark. Learn to use light to your advantage-take a morning walk a little later in the morning, when the sun is bright. Well-lit office spaces and dimly lit bedrooms also help reinforce the cues that reach the pineal glands.

7. Sleep on a Comfortable, Supportive Mattress. It's difficult to sleep, and unhealthy to rest; on a bed that's too small, too soft, too hard, or too old.

8. Exercise Regularly. Regular exercise can help relieve daily tension and stress - but don't exercise too close to bedtime or you may have trouble falling asleep.

9. Cut Down on Stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep. It is also important to consume only easily digestible food, since indestion is one of the most common causes of insomnia. Eat the last meal of the day early, preferably between 1900 and 2000 hrs.

10. Don't Smoke. Smokers take longer to fall asleep and wake up more often during the night.

11. Late Night TV. Skipping late-night TV is always wise. Too much television can be emotionally and physically burdensome

Perfect Sleep Environment

12. The perfect environment should be where you want your bedroom to all but say "good nighty-night" when you enter it. Make sure everything about it speaks sleep.

13. No Noise. Noise can be distractive. Following are the few tips that can help reduce noise :-
(a) Carpet floors, hang draperies to absorb sound, ear plugs.
(b) "White sound" machines that emit frequencies to counteract harsh noise.
(c) One pillow on either side of the head.

14. Temperature. This is another factor that effects it is just the right temperature that helps :-
(a) Are you too cold? You may sleep too long.
(b) Are you too hot? You may sleep too short.
(c) 18 deg C or 65 deg F seems to be ideal for most people to have a deep, undisturbed

sleep.

15. No Light. Following are a few tips to avoid light from interfering with a sound sleep :-
(a) Light stimulates the eye and disturbs sleep.
(b) Fit windows with curtains, drapes.
(c) Try "blackout" eye patches.

16. Comfortable Surroundings.
(a) Decor should work together; there shouldn't be one extreme focal point attracting attention.
(b) Dim lights on clock radios.
(c) Rely on muted colors, relaxing surroundings and accessories.

17. Soothing Tunes. Sometimes you may need a little help to get in the bedtime mood, to calm your nerves and get truly relaxed. The following tunes are suggested:-
(a) Enya - Shepherd Moons
(b) Sting - Fields of Gold
(c) Sinead O Connor - Nothing Compares to you
(d) Lionel Ritchie - Hello
(e) Eagles - Best of my love
(f) Moody Blues - Nights in white satin
(g) Lobo - Still in love with you

I wish you a comfortable, relaxing sleep and sweet dreams do let me know if you have any other tips.