Doctors worldwide are emphasizing more on maintaining a healthy sleep cycle than resorting to medicines for sleep-related complications. The following rules should be strictly adhered to in order to achieve a healthy sleeping habit:
- Try to maintain a specific bedtime routine on a regular basis
- Relax or meditate for some time before going to sleep
- Create a peaceful sleep environment
- Avoid noise, light or vibrations from electronic devices during sleeping
- Avoid alcohol, tobacco or any stimulants like caffeine before going to bed
- Do not force yourself to sleep unless your body is tired
- Use eye-masks to cover your eyes while sleeping during long journey flights
- If you do not get sleep even after 20 minutes of lying down, get up and do something else till you feel sleepy.
- Avoid very stiff mattresses or hard pillows
- Try to avoid daytime naps
- Perform physical exercise daily, but not before bedtime
- Avoid very heavy meals before bedtime
- Follow stress management strategies to reduce stress levels
- Maintain a sleep-wake diary to keep a track of daily sleep patterns