Are you having problem in sleeping ? 

Some suggestions to sleep better 

• You must ensure that your bedroom environment is pleasant - not too hot  or not too cold . 
• The bedroom must be quiet when you sleep . It should not have any kind of noise . If your partner or anyone turns on the T.V to watch any program , request to turn the sound off . 
• The sleeping mattress must be comfortable enough . too hard or too soft mattress will make the sleep uncomfortable . 
• After dinner , walking or some kind of light exercise helps . 
• If you are stressed or have worry too much , it is difficult to fall asleep. Try to go to bed without your today's worry or anxiety. Tell yourself you can again take them , if needed - tomorrow. 
• You can try listening to some soft music that you like  or can read some books that you may read it as entertainment . 

Dont's 

• Avoid caffeine . Try not to drink tea or coffee after afternoon .
• Try not to have late dinner .
• Try to keep a fixed time for sleeping . try to stick to the routine . Go to bed even if you are not tired. 
• Avoid drinking too much of alcohol.