Sleep is essential for health, which is why we give it to you 10 recommendations to achieve restful sleep:

  • Set a regular bedtime and wake-up time.
  • If you do take a nap, avoid it exceeding 45 minutes.
  • Avoid excessive alcohol intake 4 hours before bedtime and avoid smoking.
  • Avoid caffeine intake 6 hours before going to bed. This includes coffee, tea and fizzy drinks (cola) as well as chocolate.
  • Avoid heavy, spicy or very sugary dinners 4 hours before going to bed.
  • Exercise regularly, but not right before bed.
  • Sleep in a well-ventilated room at a comfortable temperature.
  • Avoid noise in the environment and eliminate light stimuli.
  • Use a comfortable bed.

Reserve your bed for sleeping, avoiding using it for work, watching TV, etc.

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