Are you like me?

Can't fall asleep? Here are 8 tips for quality snooze
I REFER to the report, "Sleepless in S'pore" (my paper, May 20).

Many people suffer from some form of insomnia. Here are tips to help them induce sleep:

Avoid napping in the day
This may upset your biological clock and make it difficult for you to sleep at night.

Avoid consuming alcoholic or caffeinated drinks several hours before going to bed
Alcohol can interrupt normal sleep patterns, though it may initially act as a sedative.
Caffeine is a stimulant that keeps you awake.

Avoid eating heavy meals or drinking fluids before going to bed
Too much food can cause indigestion and disrupt your normal sleep cycle. Drinking too much fluids can cause sleep disruption when you need to get up to urinate.

Avoid taking non-prescription drugs
Doing so can disrupt your sleep.

Avoid exercising before going to bed
It can stimulate the body and make falling asleep difficult.
Exercising daily in the mornings and afternoons helps you sleep well.

Keep bedroom ambience and temperature conducive for rest and sleep
A comfortable bed with good pillows is also necessary for a good sleep.

Prepare for sleep by relaxing and listening to soft music after having a warm bath
Meditation and breathing exercises are becoming popular with people who want to calm down and get ready for sleep.
Listening to recorded relaxation exercises or guided imagery programmes can also be helpful.

Consult an expert if you suffer from stress-induced insomnia
Sleep is essential for good health as the lack of it affects your physical, mental and emotional well-being, which can lead to long-term problems such as depression.
Experts recommend seven to 10 hours of sleep a night, although some may need fewer hours of quality sleep to feel rested and refreshed.

Mr Nelson Quah