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General Tips for Good Quality Sleep
(by Dr. Raza Samvat)
v Establish a regular bedtime routine and regular sleep-wake schedule
v Avoid eating starches after 5pm (bread, rice, pasta, potatoes)
v Avoid drinking coffee (or ingesting caffeine) after 2pm
v Avoid drinking carbonated soft drinks (sodas)
v Avoid exercising too late at night
v Avoid naps late in the afternoon
v Do not smoke 2 hours before bed
v If your partner snores, move to another room
v Create a sleep promoting environment that is dark, quiet, cool and comfortable
v Eat light meals at night - your body needs to use its energy to rejuvenate itself, rather than spend the night digesting the food you have eaten
v Avoid watching TV before bed
v Avoid having mobile phones and electrical appliances within one meter of the bed
v The optimum temperature for quality sleep is 19 degrees
v Avoid using an electric blanket (don't just turn it off, unplug it from the power point before going to bed)
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