I'm Still Human: Understanding Depression With Kindness (Expanded Edition - 2021)

15. How can I sleep better without sleeping pills?
The following ‘sleep hygiene’
practices can help you to have better sleep:
• 1. Avoid caffeine (coffee, tea, Chinese tea,
dark chocolate, Coca-Cola) in the evening.
Keep away from cigarettes and alcohol.
• 2. Consume hot milk or milk-based
products before sleep, e.g. cheese. Avoid heavy dinner or supper.
• 3. Conducive environment for sleep, e.g. quiet, dark, appropriate
temperature.
• 4. Do physical exercise during day time (avoid within four hours
before sleep), and relaxation exercises (page 130) before sleep.
• 5. Try to sleep and wake up around the same time every day.
Avoid nap during daytime; if you’re really tired, close the eyes and
rest for awhile on a chair – don’t fall into deep sleep.
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