HealthCareMagic is now Ask A Doctor - 24x7 |

Get your health question answered instantly from our pool of 18000+ doctors from over 80 specialties
159 Doctors Online

By proceeding, I accept the Terms and Conditions

Dr. Andrew Rynne
Dr. Andrew Rynne

Family Physician

Exp 50 years

HCM Blog Instant Access to Doctors
HCM BlogQuestions Answered
HCM Blog Satisfaction
Article Home Adult and Senior Health Tips for good sleep

Tips for good sleep

Insomnia means lack of sleep. It is a common problem. A good sleep in the night is essential for good health. A good sleep helps to control blood pressure, heart disease and reduce stress. At least 8 hours of good sleep is necessary every night.



Every day we go to sleep for 7 to 9 hours and nearly one third of our life is spent in sleep. Sleep is divided into two phages

  • REM SLEEP- also called dreaming sleep is characterized by rapid conjugate eye movement
  • NREM SLEEP – also known as quiet sleep. It is further divided into four stages N1, N2, N3, and N4.

Sleep progress in a cyclic fashion NREM sleep followed by REM sleep

Tips for good sleep

  • Regular daily physical exercises ( not to do in the evening)
  • Avoid or minimize day time nap
  • Maintain a regular time for going to sleep and waking up
  • Avoid consumption of drinks containing caffeine like coffee, tea, cola, before sleeping hours
  • Not to watch television or reading while in bed
  • Avoid fluid and heave meals before going to bed
  • Avoid regular use of alcohol and never use alcohol for promoting sleep
  • Sleep in a dark, quite and comfortable environment
  • Avoid bright colors in the sleeping room
  • Always brush your teeth, wash face with preferable luke warm water, comb your hair before going to bed.