Have a relaxing bedtime routine. Always fall asleep in your bed, not in front of the television or with books in your hands🙂

Try to be in your bed at least 8 hours per day. Many teens need 9 hours or 10 hours to not feel sleepy during the day.

Try to go to bed at approximately the same time every night…to set your body clock…very important.

Open the curtains or turn on the lights as soon as you get up in the morning or try to go out in the sun for a few minutes.

Be active every day, but avoid vigorous exercise in the evening.

Avoid all products with caffeine after mid-day.

Avoid napping during the day. If you do, keep it short (less than 30 min)… prolonged afternoon sleep makes you more lethargic.

On weekends, no matter how late you go to bed, try to get up within 2 h of your usual wake time.

Have a light snack if needed (such as a glass of milk) before bed.

Use your bed for sleeping only, do not do homework, watch television, or spend time talking on the telephone while in your bed.

Avoid using any products to help you sleep (including alcohol, herbal medicines, or over-the-counter sleep aids).
Can try simple meditation practice for a few minutes in bed if not able to sleep.

Stay Happy and Healthy!

#drdeepaaggarwal #MindfulSleep #MayomHospital #RoutineMatters #QualitySleep