Sleep only as much as you need to feel rested and then get out of bed |
Keep a regular sleep schedule |
Do not try to sleep unless you feel sleepy |
Exercise regularly, preferably at least 4 to 5 hours before bedtime |
Avoid caffeinated beverages after lunch |
Avoid alcohol near bedtime: no "night cap" |
Avoid smoking, especially in the evening |
Do not go to bed hungry |
Make the bedroom environment conducive to sleep |
Avoid prolonged use of light-emitting screens before bedtime |
Deal with your worries before bedtime |
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