SLEEP HYGIENE RECOMMENDATIONS FOR BETTER SLEEP

1. Go to sleep and wake up at regular hours.  A routine in bedtime and waking-up hours is of great importance.
2. According to the research; best sleeping time is between 10:00 pm to 6:00 am and the most effective hours of sleep is 7-8 hours.
3. Maintain a quiet, dark and preferably cool, but comfortable sleep environment.  
4. Remove the clock in your bedroom; it’s ticking and luminous dial can easily prevent you from falling asleep. 
5. Avoid physical activity in the late evening hours.  Exercise should be done at least 2 hours before going to bed
6. Avoid drinking coffee, alcohol and smoking close to bedtime 
7. Do not eat a heavy meal or drink any beverages excessively before going to bed.
8. Do not sleep during the day.
9. Take warm bath, listening to soft music or relaxing activity.
10. If you have woken up, do not try to force yourself to sleep.  The more you try to fall asleep, the more your arousal level will increase and falling asleep will become more difficult.