How to regularly get good night sleep

Most adults that having difficulty in getting good night sleep can  solve it by cultivating good habits. Some tips below would help those facing such difficulty.     

•    Avoid excessive caffeine, nicotine and kola nut intake before bed time.     It is recommended   that you don’t take caffeinated beverages 8 hours     to bedtime.       

• Avoid watching television into late hours.

·         Don’t go to bed when not sleepy; go only when you are sleepy. But if you do, get out of bed  if not sleepy after 15-20 minutes on the bed. Go back to bed when you are tired.

·         Avoid eating late at night, take dinner 2hours to bedtime.

·     Don’t engage in exercise or strenuous activities before bed time (at least   3 hours to bed time).

·         Don’t take daytime nap (adults only).

·       Stick to a regular pattern of sleep; go to bed about the same time daily. If you go to bed 9pm daily, ensure it is around 9pm daily. This would help reinforce your sleep-wake cycle.

·         Relax before bed time. Have less stressful routine before bedtime.

·       Stay off sleeping pills as much as possible. You are only a candidate for sleeping pills when all these have failed. And that sleeping pills prescription should be through a doctor for proper pre-evaluation and prescription.

·      We must endeavour to follow that age long wisdom of avoiding stressful life and living happily, it will enable us to get good sleep.

·         Always consult your Physician whenever you have difficulty sleeping.