• Make sleep a priority by keeping a consistent bedtime and wake up schedule.Create a bedtime routine that is relaxing.
  • Experts recommend reading a book, listening to soothing music or soaking in a hot bath before Sleeping.
  • Create a room that is dark, quiet, comfortable cool for the best possible sleep.
  • Evaluate your Mattress and pillow to ensure proper Comfort and support.If your mattress is Six to eight years old, it may be time for a new one. In general, pillows should be replaced every year.
  • Keep work Materials, Computers and televisions out of the bedroom.
  • If you sleep with a partner, your Mattress should allow each of you enough space to move easily.
  • Avoid eating, alcohol, nicotine and Caffeine Close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.
  • Try to avoid waking up to an alarm clock. Clocks can wake you during NREM and REM sleep cycles, so avoiding alarms can improve sleep quality. In fact, you can buy an app at www.sleepcycle.com, that analyses your sleep cycles and wakes you up in a light sleep phase, within a 30 minute window that ends at your set alarm time. The result is you wake up feel rested instead of disturbed.
  • Take an evening stroll. Walking around the block for 30 minutes after dinner can add 40+ minutes to your nightly slumber. That’s because gentle relaxing workouts a few hours before bedtime spur the release of serotonin, a hormone that helps you sleep through the night.
  • Use nightlights instead of regular lighting, for those times you need to get up at night. Melatonin production is what triggers the onset of sleep. Strong light signals the brain to stop producing melatonin and makes it more difficult to fall back asleep. A nightlight that’s strategically placed can prevent you from turning on lights that can stop your Melatonin production.
  • Open the curtains on waking. Sunlight will signal the brain to stop producing melatonin, and allow you to wake up!
  • Sleep with the right pillow. Believe it or not, you may be nothing more than a pillow away from a better night’s sleep. As 17% of the spine is located in the neck, even the slightest strain on neck vertebrae can cause compression to spinal nerves that connect to your shoulders, arms, wrists, and fingers. This can cause pain in the neck, tightness and aching in your shoulders, wrist pain, tingling in your fingers, headaches and more.
  • Now let’s talk mattresses. Next to breathing,eating &,drinking, nothing is more essential to life than sleep. Without sleep the body and mind can’t repair themselves. That is why buying the “right” mattress, is more important than buying a Rs.30,000 TV. Unfortunately, when it comes to mattresses they’re not all the same. It’s what’s inside that determines how well you’re going to sleep, and how you’re going to feel when you wake up. So don’t short yourself when it comes to your mattress.

And if you’re sleeping on a great mattress with the right pillow and you’re not waking up feeling rested, restored, and rejuvenated, see your doctor, as you may have a medical condition or sleep disorder that’s interfering with you getting a great night’s sleep.