Understanding Sleep Hygiene for Better Sleep on This World Sleep Day (15th March ’19)

1. Follow strict time schedule for going to bed and waking up, specially fix the wake up time strictly.
2. Avoid daytime naps.
3. Exercise regularly preferably before 5 pm.
4. Avoid caffiene, alcohol, tobacco and other stimulants after 5 pm.
5. Early light dinner around 7 pm.
6. Take a hot shower before bed.
7. Wear loose comfortable cotton clothes in bed.
8. Avoid all types of screens in bed – phones, laptops, tablets etc.
9. No thrillers at bedtime – a light hearted book is ok.
10. Dont spend more than 10 min in bed if you are not able to sleep. Do something and get back only if you feel sleepy.
11. Bed should be used only for sleeping; avoid eating, reading, using laptops and other such activities in bed.
12. Bedroom should have ambient light and temperature. Avoid a noisy room.

Hope you have a good sleep tonight and on all the nights!

Wishing you the best of mental health on this World Sleep Day – 15th March ’19!

Regards,
Dr Apala