The dos and don'ts for a good night sleep.

You need to sleep well in order to function effectively during the day. Many people used to think that everyone needs at least 8hrs of slumber each night. That doesn't hold true anymore. How much each person requires depends on the individual.

If you believe that 3hrs snooze is sufficient, you'll wake up energized and refreshed. If you think you must have a lot of it and you haven't had enough, you are going to get up grumpy and exhausted. It's about what you have programmed yourself to believe and whether you consider quantity or quality more important.

Habits that you should acquire or avoid before you doze off.

Dos

• Take a hot bath two hours before bedtime to relax your body.

• Drink hot milk unless you are allergic.

• Rest yourself in a comfortable soft bed. Choose the right pillow and make your room cozy, dark and quiet.

• Empty your bladder so that you don't have to wake up in the middle of the night.

• If you must read before you doze off, get an inspiring book. Avoid violence, horror and the like that would give your nightmares or keep you awake.

• Take a few deep breaths to relax your mind and body. When you are relaxed, you will wake up feeling at ease. Use this time to affirm positive thoughts and affirmations

• Listen to soothing music or subliminal recordings that put your brain waves into deep relaxation.

Don'ts

• Take sleeping pills when you wake up in the middle of your slumber. If you do, you will wake up in the morning feeling tired because the effect of the drug has not worn off.

• Consume alcohol before bedtime. A full bladder, headache or gastric will disrupt your rest.

• Don't use your bedtime to worry. Let go of your problems, anger and anxieties.

• Drink coffee or any drinks or food containing caffeine. About 2 mugs in the day are enough.

• Consume heavy meals before bedtime.

• Nap in the day if you think you have insomnia.

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