TIPS FOR HAPPY SLEEP

1. One needs to have definite sleep schedule. This involves timeline and the recommended slot spans from 10 pm to 7 am. Seven hour minimum. 

   

   A well spent day brings happy sleep 

2. Oversleep on weekends cannot compensate for lack of sleep on weekdays. It won't reverse the damage, nor will afternoon naps. A mid-day snooze must end by 4 pm so that nighttime pattern isn't affected. 
   
3. Keep your mind clutter-free. All of life's important decisions and analysis can wait till the next morning. Don't use your pre-slumber moments to stress about work. Jot down all important tasks for the next day in your dairy or on a piece of paper, to keep your mind at ease.  
   
4. You should have a gadget cut-off time. Switch off the TV latest by ten. No matter how tempting, do not message, call or surf social networking sites after 10. Your mind needs time to switch off. Give it s break. 
   
5. Caffeine, alcohol and nicotine hamper a good night's rest. If you have to consume them, give a gap of at least an hour and a half between your last drink/smoke/coffee before bedtime.
   
   
   
6. Opt for comforting rituals like a warm bath, a foot soak that soothe your senses. 
   
7. If all fails and you still have trouble sleeping, try including a physical exercise into your daily schedule: jogging, yoga exercises or a music and dance class during the day.
   

   
8. Always sleep on your back so that your face is not compressed by anything. For those who cannot conquer this for habitual reasons, opt for bedsheets and pillow covers in silk. Silk has the amazing ability to keep us cool when it's warm; and make us feel warm when it's cold outside. This leads to a more relaxing and rejuvenating sleep.
   
9. Avoid snacking before bedtime, particularly on grains and sugars. They raise blood sugar levels and interfere with your sleep. They also keep your digestive system active, preventing you from falling asleep with ease. 
   
10. Avoid using loud alarm clocks to wake yourself up. If you need a clock to give you a wake-up call, opt for one with a light, soothing tune. It should be just loud enough to wake you up! 
    
11. If you're used to reading before you go to bed, make sure it's pleasurable and slow-paced. Try not to read anything over-stimulating, such as a mystery or suspense novel, as you may find yourself engrossed for hours, taking away a lot of your sleep time. 
    
12. It is good to sleep in complete darkness. But if you're living in a lively city, it may be difficult to block out every stream of light using curtains, blinds or drapes. In such cases, opt for an eye mask to block out the remaining light.