Brief Answer:
Practical advises for a better sleep

Detailed Answer:
Hello,

Thank you for using HCM to post your health query.
I read carefully your question and I understand your concern.

Here are some simple advises to follow that have proven to be helpful with my patients:
1) Keep a regular sleep schedule
2) Sleep only as much as you need to feel rested and then get out of bed. Avoid forcing sleep
3) Exercise regularly for at least 20 minutes, preferably 4 to 5 hours before bedtime
4) Avoid caffeinated beverages after lunch, avoid alcohol near bedtime, avoid smoking, especially in the evening, do not go to bed hungry. Drink Chamomile tea because it has proven to have a bit of sedative effect.
5) Adjust bedroom environment- Avoid prolonged use of light-emitting screens before bedtime
6) Deal with your worries before bedtime, try to not think bad things.

Hope this is helpful and I have answered your question.
Let me know if you need more clarifications.
Otherwise please close and rate the answer.

Regards,
Dr. Papaqako

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