Sleeping problem. Dealing with stress!

You need to follow sleep hygiene measures.   *Limiting daytime naps to 30 minutes.                     *Avoiding stimulants such as caffeineand nicotine close to bedtime.                           *Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime.    

*Avoid heavy , spicy , more oily and fatty foods, carbonated drinks just before sleep because it can cause heartburn / excitation and disrupt sleep.                                                                           * Ensuring adequate exposure to natural light.  Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle.                    *Establishing a regular relaxing bedtime routine.  A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches.                                                               * Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing.

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