1. Stick to a sleep schedule/routine. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns.

Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning, Set an alarm for bedtime(When this alarm goes off its time to wind off activities, low illumination etc. ).

Often we set an alarm for when it’s time to wake up but fail to do so for when its time to go to sleep.

Sleep routine is for everyone and not just children. If there is only one piece of advice
you remember and take from these twelve tips, this should be it.

2. Exercise is great, but not too late in the day. Try to exercise at least once thirty minutes on most days but not later than two to three hours
   before your bed time.

3 Avoid caffeine and nicotine. Coffee, colas, certain teas, and choco-late containing the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late
afternoon can make it hard for you to fall asleep at night.

Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In
addition, smokers often wake up too early in the morning because of nicotine withdrawal.

4. Avoid alcoholic drinks before bed. Having a night cap or alcoholic beverage before sleep may help you relax, but heavy use robs you of
   deep sleep, keeping you in the lighter stages of sleep.

Heavy alcohol ingestion also may contribute to impairment in breathing at night.
You also tend to wake up in the middle of the night when the effects of the alcohol have worn off

5. Avoid large meals and beverages late at night. A light snack is okay, large meal can cause indigestion, which interferes with  sleep.
   Drinking too many fluids at night can cause frequent awakenings too. If possible, avoid medicines that delay or disrupt your sleep. Some
   commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.
6. If you have trouble sleeping talk with
   your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask if they can be taken at other times during the day or early in the evening.
7. Don’t take naps after 3 p.m. Naps can help make up for lost sleep .Urinate, but late afternoon naps can make it harder to fall asleep at night.
8. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help.

9. You relax and slow down so you’re more ready to sleep.
10. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as
    noises, bright lights, an uncomfortable bed, or warm temperatures.

You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep.

Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals
who have insomnia often watch the clock.

Turn the clocks face out of view so you don’t worry about the time while trying to fall asleep.

11. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.

Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

12. Dont lay in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious
    or worried, get up and do some relaxing activity until you feel sleepy.
    The anxiety of not being able to sleep can make it harder to fall asleep.

Edited from https://www.medicalert.org.uk/news/2018/03/19/Twelve-Tips-for-Sleep

Dr Babajide Alalade

DrAlaladeSpeaks

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AtgAlalade

Babajide Alalade International
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January 12, 2020

Acceptance is the most important thing we give to one another, and most importantly ourselves.

When we accept everyone unconditionally, we come into harmony with everyone.

That is why the greatest gift you can give someone is your time. It is not enough to just say relationships are important; we must prove it by investing time in them.

Investing time in any thing we do and people we care about is a commitment to Love. You cannot truly invest time in someone or an endeavour you don’t love.

Time, Love and Life are an everlasting Trinity, says the Lord.

Words alone are worthless. Relationships take time and effort, and the best way to spell love is “T-I-M-E.”

Dr Babajide Alalade

DrAlaladeSpeaks

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Babajide Alalade International

Trying to get without first giving is as fruitless as trying to reap without having sown.

The Bible states that we reap what we sow. The most fertile soil in the world is barren unless seeds have been properly planted, cultivated, and nurtured.

The relationship between giving and getting is constant in everything you do.

To succeed in any endeavor, you must first invest a generous portion of your time and talents if you expect ever to earn a return on your investment.

You have to give before you get. It’s all a matter of attitude.

You may occasionally be disappointed if you are not rewarded for your efforts, but if you demand payment for your services before you render them, you can expect a lifetime of disappointment and frustration.

If you cheerfully do your best before asking for any compensation, you can expect a bountiful harvest of the greatest rewards life has to offer.

NHill Babajide Alalade

bit.ly/jidobatwitter

“…independence is your soul’s natural state, and Freedom is another name for God. God’s plan is that you are totally free, all the time.
Nothing constricts or limits you in any way. Your soul is nothing more than an Individuation of Divinity”

Edited by Babajide Alalade