Adequate sleeping tips

The Narional institute of health(NIH) says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:

1. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
2. Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
3. Stay away from caffeine and alcohol late in the day.
4. Avoid nicotine completely.
5. Get regular exercise, but not within 2-3 hours of bedtime.
6. Don't eat a heavy meal late in the day. A light snack before bedtime is OK.
7. Make your bedroom comfortable, dark, quiet, and not too warm or cold.
8. Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
10. Talk with a doctor if you continue to have trouble sleeping.