Sleep & Wellness Medical Associates has recently outlined useful tips for peaceful and good night’s sleep.These tips and guidelines are addressed to everyone irrespective of male or female and age group.

  1. The average adult needs eight hours of sleep per night; the average teenager, nine hours.
  2. Sleepiness during the daytime is a good predictor of sleep deprivation. 
  3. Maintaining a regular bedtime and wake-up time is crucial to stable sleep patterns. Even on weekends, sleep and rise at the same times.
  4. Exercise regularly, especially in the morning; however, avoid heavy exercise four hours before bedtime.
  5. Limit daytime naps to no more than 20 minutes.
  6. Do not eat a full meal too close to bedtime; a balanced diet of proteins and complex carbohydrates is ideal for overall sleep and health.
  7. Minimize light in your bedroom. Turn off computers and other objects that emit a nighttime glow.
  8. Maintain an adequate temperature of between 60 and 65 degrees in your nighttime bedroom.
  9. A regular intake of vitamins and minerals such as magnesium and calcium may help you to sleep better. 
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