The Mail on Sunday - You - - Wellbeing -

AVOID CAF­FEINE SEV­ERAL HOURS BE­FORE BED­TIME. A cup of cof­fee (or tea or cola) can have a stim­u­lat­ing ef­fect and stop you drop­ping off. SKIP THE NIGHTCAP – al­co­hol may make you feel tired but it can dis­rupt sleep pat­terns by re­duc­ing the cy­cle of restora­tive rapid eye move­ment (REM) sleep. And, as al­co­hol is a di­uretic, fre­quent trips to the bath­room may pre­vent a good night’s sleep. SWITCH OFF TABLETS AND TVS AT LEAST ONE HOUR BE­FORE BED­TIME. The light emit­ted from elec­tronic de­vices sup­presses mela­tonin, the hor­mone that con­trols our body clock. Re­duc­ing mela­tonin makes it harder to fall and stay asleep. REG­U­LATE YOUR BODY CLOCK BY STICK­ING TO A SLEEP SCHED­ULE. Avoid sleep­ing in, even at the week­end. Peo­ple who ex­er­cise reg­u­larly sleep bet­ter at night and feel less tired dur­ing the day, although it’s rec­om­mended to try to fin­ish work­outs at least three hours be­fore bed­time. IF YOU ARE TOO HOT OR TOO COLD YOU MAY HAVE TROU­BLE SLEEP­ING. In gen­eral, bed­room tem­per­a­ture should be be­tween 15 and 19 de­grees cel­sius. Warm­ing your body with a bath or shower can help in­duce sleep when there’s enough time to cool off af­ter­wards.

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