Sleep Tips

Discover the Effective tips to help you get the best night’s wherever you are

Healthy sleep is sleep that restores and revitalizes you, leaving you feeling refreshed and energized.
Here are some expert tips* to help you get more healthy sleep:


  • Establish regular sleep and wake times, and stick to them.
  • Avoid light from smartphones and tablets near bedtime.
  • Don’t work or study in the bed.
  • If you don’t fall asleep within 20 minutes, get out of the bed and return to it when you’re tired.
  • Exercise regularly, but not right before bed.
  • If you have a nap during the day, limit it to 30 minutes.
  • Avoid excessive alcohol consumption or smoking in the four hours before bedtime.
  • Find a comfortable sleep temperature and keep the room well ventilated.
  • Avoid caffeine in the six hours before bedtime.
  • If eating close to bedtime, choose a light, healthy snack.


For more tips on overcoming jetlag and meditation exercise for a quality sleep,
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* Created by World Sleep Society’s committee of internationally renowned experts in the field of sleep medicine and research

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