sleep sleep sleep la la la(oral)

Oh dear...oral again...

well, these are the stuffs that will be presented by me on my oral day(which I don't know when):

Tips for a Good Night's Sleep:

Set a schedule:

Not just any kind of schedule, but a kind of sleeping schedule.
Go to bed at the set time each night and get up at the same time each morning.
Disrupting this schedule may lead to insommia."Sleeping in" on weekends also makes it harder to wake up early on Monday morning because it re-sets your sleep cycles for a later awakening.

Exercise:

Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benifit, try to get your exercise about 5 to 6 hours before going to bed.

Avoid caffeine, nicotine, and alcohol:

Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake. Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep.

Relax before bed:

A warm bath, reading, or another relaxing routine can make it easier to fall asleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual.

Sleep until sunlight:

If possible, wake up with the sun(but if not, who cares),or use very bright lights in the morning. Sunlight helps the body's internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of sunlight for people having problems falling asleep.

Don't lie in bed awake:

If you can't get to sleep, don't just lie in bed. Do something else, like reading, watching television, or even listening to music(of course not pop songs), until you feel tired. The anxiety of being unable to sleep can actually contribute to insommia.

Control yout room temperature:

Do maintain a suitable and comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.

Only then, you can finally get that good night's sleep you need ^^

Becoming dawrayn.