advice

Useful tips for a good sleep

  • Go to bed only when you feel sleepy.In case you don’t, do something different. Read a book, listen to soft music, or read a magazine.Don’t allow insomnia to hassle you. The techniques made available to you by the scientific team of HOTEL, will allow you to enjoy a restful sleep every night.
  • If you do not fall asleep after 20 minutes, get out of bed. Get up and do something else that will relax you, preferably in another room if possible. Your bedroom should be a place where you go to sleep. Return to bed when, and only when you feel sleepy.
  • Cultivate habits that help you relax in the evening before sleep time.These may include a warm bath, a light snack or reading a book.
  • Keep a steady wake up schedule each morning. Do this even on weekends and holidays.
  • Try to sleep at night at least 8 hours regularly.
  • Avoid sleeping during the day if possible. If you absolutely must get an after lunch nap, make sure to do that before 3 pm and for no more than an hour.
  • Create and keep a fixed schedule for your daily routine.Fixed meal times, medication and other activities that will help your biological clock.
  • Do not drink coffee from noon onwards. Approximately half of the amount of caffeine consumed at 7pm, remains in your body until 11pm.
  • Avoid any alcoholic beverage in the last hours before bedtime. You might think a glass of wine will help you fall asleep. However although the alcohol may help you fall asleep faster, it is very likely that it will lead to frequent awakenings.
  • Do not smoke before bedtime. Nicotine is a stimulant substance and therefore may affect your sleep.
  • Avoid going to bed feeling hungry. Also avoid eating large meals. The feeling of hunger is possible to wake you up later, while a heavy large meal can affect your sleep causing the regurgitation of stomach contents. Have a light meal, such as yogurt, milk, or cereals.
  • Avoid tedious exercise before going to bed. It is healthy to practice on a daily basis, but the best time for workout is morning or early afternoon.
  • Avoid sleeping pills or use them with caution. Most doctors do not prescribe sleeping pills for longer than three weeks. Do not drink alcohol while you are on sleeping pills.
  • Make sure your room is quiet, dark and cool. Get eight hours of sleep every night.
  • Set and make sure to keep a regular bedtime, seven nights a week.
  • Have dinner at least three hours before bedtime.
  • Avoid the consumption of alcohol and caffeine at least three hours before bedtime.
  • Create a relaxing routine before bedtime (e.g. a warm bath, reading, relaxing music, meditation, etc.).
  • Make sure your bedroom is dark and the temperature setting is appropriate for you.
  • Eliminate any noise nuisance or use a white noise machine to block distractions.
  • Make sure your mattress and bed are comfortable to suit your needs.
  • During stressful periods, have a pen and paper by your bedside to make a pending list for the next day (this will allow you to get your thoughts on paper, thus taken the burden of your subconscious for the night).