Good Sleep

Now that we know how much sleep we should be getting daily; it is time to put it into action. It may take weeks to months to develop a new habit, but the key is consistency. Follow the guidelines consistently and enjoy a better quality of sleep to have more energy and to keep your body healthy.

Sleeping Schedule

Create a sleep schedule of sleeping and waking up at the same time every day. Stick to your schedule even over holidays or weekends.

Sleep Routine

Start a daily sleep routine 30 to 60 minutes before your intended bedtime.


Do something relaxing as part of your sleep routine such as reading, having a bath or meditating.

Bright Screens

Avoid bright screens from electronics before bed by switching off the TV, laptop, tablet or phone an hour before.


Exercise 20 to 30 minutes a day but no later than a few hours before going to bed

Where to Sleep?

Sleep on a comfortable mattress and pillows

Don’t lie in bed awake. If you can’t get to sleep, get up, do something else, like reading or listening to music, until you feel tired

What to avoid before bedtime

Avoid alcohol, caffeine, cigarettes, and heavy meals in the evening as these can disrupt sleep. If you can, avoid eating large or spicy meals for two to three hours before bedtime.

Daytime Naps

Keep your daytime naps to 30 minutes or less.

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If you liked this article on sleep patterns then visit our Health & Fitness section for more tips on how to sleep better.

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