Lifestyles Ideas Management - 10 ways to get a good night's sleep

No matter what kind of a sleeper you are, here is a list of good sleep habits to help you get a peaceful night’s rest.

Fix a bedtime and a waking up time
Most of use stay up too late and get up too early. Try not to make these times too fluid and flexible.
Avoid using alcohol as a sleep aid
Withdrawal from alcohol leads to shallow sleep and recurrent awakening.
Avoid caffeine up to 10 hours before bedtime
This includes caffeinated beverages such as coffee, tea and some sodas, as well as chocolate.
Avoid heavy meals or spicy foods two to three hours before bedtime
These can affect your ability to stay asleep at they may cause acid reflux.
Exercise regularly but not right before bedtime
Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the two hours before bedtime, however, can decrease your ability to fall asleep.
Use your bed for sleep, not work.
It’s tempting to fall into bed with your laptop, surfing the Net and face booking with your friends. But these exciting distractions can prevent you from getting sleepy. Try to let your brain only associate your bed with sleep.
Banish the TV from your bedroom
Watching television in bed is often a bad idea because it can stimulate your brain and make it hard to unwind and fall asleep.
Block out all distracting noise
Also, eliminate as much light as possible. Dim the lights for a while before falling asleep.
Try a light snack before sleeping
Warm milk and foods high in the amino acid tryptophan, such as bananas may help you sleep.
Don’t take your worries to bed
Try and deal with work worries and to do lists long before bedtime. If it helps, set aside worry time in the evening so that you don’t carry it to bed.
Source: Dr Lim Li Ling, director, Sleep Disorders Unit, Singapore General Hospital