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Sleep disorders are increasing day by day. Good sleep hygiene is so much important which consists of practice of body’s natural tendency to sleep.
1. Maintain regular bedtime and awakening time. Try to sleep at least 7 hours at a time. Get out of bed at the regular time even if sleep was poor, as ‘acting for sleeping’ can disturb sleep the following night.
2. Do not drink alcohol or such beverages in the evening as this disturbs sleep.
3. Avoid cafeinated beverages after noon, as the caffeine hampers in sleep. Limit total caffeine consumption (no more than two beverages per day).
4. Do not smoke before bedtime or during the night as this disturbs sleep.
5. Do the exercise during day, but practice to avoid exercise in evening within around 3 hours of bedtime.
6. Please do not use the bed or bedroom for anything other than sleep & sexual activity. If the bedroom is used for non-sleep activities (such as study, watching TV, taking food etc.), it becomes a stimulus for alertness , which is negative point to go for sleep.
7. Try to make and establish a routine for ‘preparation of sleep’. Engaging in frustrating activities or anxiety close to bedtime results in arousal from sleep and even sometime may prevent sleep.
8. Maintain the bedroom at a comfortable temperate condition and adequate ventilation.
9. Make the bed comfortable and pleasant to yourself.
10. Keep the bedroom dark and quiet. Try to screen out any disturbing noise or light.
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