Top 10 tips for a good night's sleep

1. Take time to relax

Relax before bed by taking a warm bath, reading a book, or listening to soothing music.

2. Get into a routine

Routines help babies and kids fall asleep on time. It allows adults to programme their bodies to fall asleep and wake up at certain times.

3. Avoid technology

Don't look at your phone, computer, or TV for an hour before bed. Blue light from these devices suppresses melatonin.

4. Create a restful environment

Your Bed Should Be Supportive, Comfortable, And Roomy. 16-18 C Ideal (60 And 65 F). Relaxing Scents And Colours Include Lavender And Geranium.

5. Don’t clock watch

Worry prevents sleep. Resting in bed and thinking positive thoughts is more productive than tossing and turning every 10 minutes.

6. Foods for sleeping

Milk, chicken, turkey, and pumpkin seeds are especially good for sleep. They contain the sleep-promoting chemicals tryptophan and serotonin.

7. Foods to avoid

Spicy food, alcohol, and large meals aren't good before bed. Caffeine in the afternoon can affect sleep for many.

8. Darkness promotes sleep

Before clocks, people woke up and fell asleep with the sun. Dimming the lights and darkening the room promotes sleep.

9. Keep fit and get active

Exercise improves health and sleep. Some find that exercising less than two hours before bedtime is difficult.

10. Focus on sleep quality

Quality is as important as quantity. Five sleep stages repeat each night. Later in the cycle, we process memories.

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