Tips for Pleasant sleep

Set a schedule

Go to bed at the same time each night and wake at the same time each morning. Disrupting this schedule might lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it resets your sleep cycle for a late awakening.

Exercise

Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout just before bedtime may interfere with sleep. For best results, try to get your exercise about 5 to 6 hours before bedtime.

Avoid caffeine, nicotine, and alcohol.

Avoid drinks that contain caffeine, which acts as a stimulant to people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet pills, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol may help you get to sleep but it can interfere with deep restful sleep.

Relax before going to bed.

Relaxing routines like reading, meditation or taking a warm bath may help make it easier to fall asleep. You can train yourself to associate certain restful activities with sleep and make them a part of your bedtime routine.

Don’t stay in bed awake.

Don't just lie in bed if you can't sleep. Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia.

Control the temperature of your room.

Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

Get at least 6 hours of sleep.

The amount of sleep each person needs depends on many factors including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day.