1. Develop a regular sleeping habit. For example have a glass of warm milk, read a non-stimulating book and finally brush your teeth before going to bed.

   2. Avoid drinks containing caffeine like Coffee, tea, chocolate as well as beverages rich in vitamin C a few hours before going to bed. They stimulate the brain keeping you active.

   3. Nicotine is a stimulant. So smoking should be avoided particularly near bedtime and upon night awakenings. They may interfere with sleep.

   4. Choose a good mattress which is neither to hard nor to soft. The mattress should be able to preserve the curvature of your backbone.

   5. Back pains often prevent people from sleeping well. The best position to preserve the natural curvature of your spine is the fetal position with a pillow between your knees.

   6. Avoid intake of alcoholic drinks before sleeping or to find sleep.

   7. Our circadian rhythm is under the influence of the hormone melatonin which is dependent to light intensity.

   8. Make good use of your bed. Your bed should be kept only for sleeping and sex. Laptops have no place in bed.

   9. If you have a TV set in your bedroom, I advise you to remove it.

  10. When lying your head on the pillow, think about pleasant things like the sea or your recent splendid holidays.

  11. Avoid overtime or long hours of work especially at night.

  12. If you happen to wake up in the middle of the night, don’t worry about it. Just close your eyes and get back to sleep.

  13. Stressing about not being able to sleep leads to more sleeping dysfunctions. Just relax and try relaxing techniques like yoga or meditation before bed.

  14. A warm shower before bedtime can be a very good way to relax and prepare the body for a good night's sleep.

  15. A dimly lit room is a better environment to find sleep.

  16. Looking repeatedly at the watch or clock does no good.

  17. Never go to bed hungry.

  18. Keep your bed clean and friendly.

  19. For those who suffer from allergies, place your blankets and mattress in the sun or aspirate them as often as possible.

  20. Make sure your bedroom is well ventilated and has a comfortable temperature (between 15°C and 23°C). A cooler temperature is better than a warmer one.

  21. If you are not very active, avoid evening or afternoon naps. They tend to deprive you of a good night's sleep.

  22. Avoid taking sleeping pills unless you really need them and they have been prescribed by your doctor.

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