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Get a good-nights sleep


Kathmandu, February 10, 2016; Getting a good sleep doesn’t mean going to the bed in time.  Your bedtime habits and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips can help you get the best consistent, quality sleeps each night.

  • Try to go sleep and get up at the same time every day, even on weekends. Avoid napping in the late afternoon or evening, as it may keep you awake at night.
  • Develop a bedtime routine. Take time to relax before bedtime each night. You can watch television, read a book, listen to soothing music, or soak in a warm bath.
  • Keep your bedroom dark, not too hot or too cold, and as quiet as possible.
  • Have a comfortable mattress, a pillow you like, and enough blankets for the season.
  • Exercise at regular times each day but not within 3 hours of your bedtime.
  • Spend more time outside in the sunlight each day.
  • Eat light snack in the evening. It can help you get a good night’s sleep. Large meals close to bedtime may keep you awake.
  • Make sure you stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and hot chocolate) can keep you awake.
  • Drink fewer beverages in the evening. Waking up to go to the bathroom and turning on a bright light break up your sleep.
  • Avoid alcohol before sleep. Even small amounts make it harder to stay asleep.
  • Use your bedroom only for sleeping. After turning off the light, give yourself about 20 minutes to fall asleep. If you’re still awake, get out of bed. When you feel sleepy, go back to bed.

Article By: Bina Subedi


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