Top 10 Tips For Good Sleep

World Sleep Day is an annual event to raise awareness of sleep disorders and the burden that they place on society. To help improve overall sleep and wellness, here are the Top 10 Commandments of Sleep Hygiene for Adults:

Establish a regular bedtime and waking time.

If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.


Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke.

Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.


Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.

Exercise regularly, but not right before bed.


Use comfortable, inviting bedding.

Find a comfortable sleep temperature setting and keep the room well ventilated.


Block out all distracting noise and eliminate as much light as possible.

Reserve your bed for sleep and sex, avoiding its use for work or general recreation.


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