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,
please visit https://healthiersleepmag.com/travel-issue/

* Created by World Sleep Society’s committee of internationally renowned experts in the field of sleep medicine and research