Achieving the best possible sleep - How well you sleep depends
on the time that you go to bed and the number of hours it has
been since the last time that you slept. - Try to go to bed and
wake up at the same time everyday; - Go to bed when you feel
sleepy and ready to sleep; - Avoid taking long naps during the
day; - Include physical activity in your daily routine; - Avoid
reading, watching television and eating in bed; - Avoid intense
exercise before bedtime; - Plan time to relax and decompress
before bed; - Avoid the overuse of nicotine or caffeinated
beverages such as coffee, tea, soft drinks, and alcohol; - Avoid
using alcohol and non-prescribed drugs to help you sleep; - Keep
your bedroom quiet, dark and cool; - If you cannot sleep, get up
and out of bed, but stay in the dimmest light possible.
Travelling across time zones Most of us have an intuitive notion
of our internal clock. To have ever experienced the symptoms of
jet lag after a trans-oceanic flight is to become aware of the
internal clock. For