Steps for a better sleep

Instructions

• 1

  Avoid Sleeping In
  
  Sleeping in late most times can be very tempting, especially on weekends. A couple of hour’s difference in wake time can disrupt your internal clock. In other words, the more you sleep in late, the worse the jet-lag-like symptoms you will experience. Do not make it a habit of burning the midnight candle.
• 2

  Stay Away From Caffeine
  
  According to studies, caffeine can cause sleep problems up to ten to twelve hours after drinking it. So in order to get the best of sleeping at night, you’ll have to cut down on caffeine after lunch or completely stay away from it.
  
• 3

  Time Your Exercise Right
  
  Studies have shown that people that indulge in any form of exercise during the early hours of the day usually sleep better and feel less sleepy during the day. If you were never into exercises, you might want to reconsider now.
• 4

  Avoid Bright Lights
  
  Bright lights can interfere with your sleep as well as your body rhythm. Light glare from your electronic devices such as your phone or TV will negatively affect your sleep. If you find yourself glued to your phone and unable to sleep, then you know what the problem is.
• 5

  Set Your Alarm Right
  
  The main purpose of having an alarm set is to help you wake up at a specific time. More importantly, alarms can be very loud, so imagine setting a wrong time on your alarm. That would mean you might have to wake up in the middle of the night and probably find it hard to go back to sleep.
• 6

  Fight After-Dinner Drowsiness
  
  If you are feeling sleepy after a dinner meal, you will need to fight it off by distracting yourself with something else. The last thing you want, is to go to bed way earlier than your normal routine. Because believe or not, you might just be up in the middle of the night battling to go back to bed. Also try to limit your food intake especially starchy foods during your less productive hours.
• 7

  Cover Your Mattress
  
  Nobody wants to wake up in the middle of the night either from sneezing as a result of dust or scratching your body from bug bites. Your mattress has to be free from anything that will cause you any kind discomfort. Therefore, always have them covered always.
• 8