For a Better Sleep
|
Daily Time Line |
What to note |
Reason |
|
1pm onwards (10 hours before
sleep) |
No more
stimulants Avoid coffee, tea, carbonated/energy drinks, chocolates, cigarettes |
It takes many
hours for these stimulants to leave our body. Hence if we like these, take them in the morning, for energy boosting. |
|
8pm onwards (3 hours
before sleep) |
No more
food Avoid late dinner,
supper, alcohol |
It takes time
for the stomach to digest these. Making our digestive system work hard while
we sleep is not good for us. |
|
9pm onwards (2 hours
before sleep) |
No work Don’t work
and don’t think about work |
These will
stress us out. Instead, we can have a massage, read a book, or listen to
soothing music. |
|
10pm onwards (1 hour
before sleep) |
No
electronics Emails,
social media, videos etc |
This will
stimulate our minds and make us more difficult to fall asleep, because of the
bright light that shines into our eyes closeup, and the possible radiation
from our phone. |
|
11pm Sleep time |
Comfort Dim or dark
room, well ventilated. If prefer, can also have nice scent, or a fan |
This reduces
to need to toss and turn because of discomfort. Sleeping face up (on the back) is the best posture, but not the most comfortable though. Hence we can have a balance between sleeping on the back and sleeping sideways. |
|
Wake up time |
Forming
good habits Do not go back to sleep after pressing the alarm. We may lie for another 5 mins and get up. Also, try to wake up at the same time even on weekends and holidays to cultivate the habit. |
After a
while, we will find that we wake up automatically after the habit is
formed. This step takes determination
though. Don’t tell ourselves it is ok
to sleep more. Our body doesn’t
require extra sleep. It just need
enough sleep. |
Sleep time may vary between 10pm or midnight depending on individual habit.
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