Take good night sleepTake good night sleep

By Dr. Nilima Gaikwad

Importance of sleepImportance of sleep

Sleep only at nightSleep only at night

 Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber..

Limit daytime sleep to 20-minute: Power naps

Limit daytime sleep to 20-minute: Power naps

Exercise RegularlyExercise Regularly

• Exercise stimulates the body.

• Aerobic activity before bedtime may make falling asleep more difficult.

Take hot showerTake hot shower

Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles

Avoid eating before bedAvoid eating before bed

• Give yourself at least 2 hours from when you eat to when you sleep.

• This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night.

Avoid coffeeAvoid coffee

Avoid coffee: It keeps you awake and that’s now what you want for a good nights sleep.

Sleep in silenceSleep in silence

Avoid alcohol before Avoid alcohol before bed bed

•  It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night.

• As alcohol is digested, your body goes into withdrawal from the alcohol causing night time awakenings and often nightmares for some people.

Allow Fresh air to Allow Fresh air to come income in

Open the bed- room window to let fresh air in. Both the bed and bedroom need to be between 16C and 18C (the optimum temperature to ensure a good night’s sleep).

Take a walk before Take a walk before sleepsleep

Take a gentle 20-minute walk, or do some yoga, followed by 15 minutes of sitting quietly. Allow your brain to “download” your day and plan for tomorrow

Read bookRead book  As we read more and more, regardless of the book, we get more tired at night and so find it easier to fall asleep.

Good NightGood Night

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