World Sleep Day 2019: Commandments to follow for sleep hygiene

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Sleep disorders are known to trigger many serious diseases. Healthy sleep is also related to healthy aging. Maintaining good sleep hygiene gives you a consistent quality sleep time at night, required to balance emotional, physical and mental health.

Fix a bedtime and awake time
Never exceed a siesta (afternoon nap) beyond 45 minutes
Avoid excessive alcohol ingestion four hours before bedtime
Do not smoke
Avoid caffeine items like tea, coffee, sodas as well as chocolate six hours before bedtime
Avoid heavy spicy, sugary foods four hours before bedtime. A light snack before bedtime is acceptable
Exercise regularly but not right before bedtime
Keep room well ventilated
Block all distracting noise and eliminate as much light as possible

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