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Sleep disorder is one of the most common phenomenons of city life. While we are busy in accumulating more and more items of luxury, thing as basic as sleep is becoming elusive day by day. Here are a few tips which will help you sleep like a baby. However do bear in mind that if in spite of all your efforts, you are not getting good sleep; it is time to go to a doctor as it may lead to many other complications such as heart problems, diabetes and general stress syndrome. 

Follow a Schedule:
It is always a good practice to follow a set schedule to enjoy a peaceful sleep. We all have a tendency to sleep late at night during weekends. Always try to go to bed and get up at the scheduled time. Even on days, you feel tired or you are late in sleeping, make it a point to get up at the appointed time. Late risers will face insomnia for the day they are getting up late.

Have light snacks before bed time:
A lot of kids become little cranky when they feel sleepy and the only way they can vent their feelings is by crying. So put her to sleep. Sing soothing lullabies to her and she will sleep like a baby.

Exercise
While exercise is no doubt good for your overall physical well being, too much of it just before bed time will make you less sleepy. The best time to exercise is early morning or afternoon. However a light walk in the night after dinner is fine so long as you do not over exert yourself. A well followed exercise regime will help you maintaining a sound balance and be healthy. 

Room temperature
A slightly cool temperature in your room will help you enjoy sound sleep than warm temperature. This is in consonance with drop in your internal temperature during the time you sleep and help you enjoy sound sleep.

Cool clothes
It is always good to wear cottons during the bed time. Cottons are relaxing and allow your body heat to pass through. Do not wear tight and body hugging clothes if you want a relaxing sleep.

Avoid caffeine and nicotine
Coffee and tea are addictive stimulants and keep you awake. Make it a point to avoid the same at least 4 hours before bed time. Smoking also results in mental stimulant which is averse to a sound sleep. Try as much as possible to avoid the same. 

Ok we have heard enough number of times that exercise is good for overall health. But whether we do it regularly? If not, NOW is the time to start. Remember we all need to give some time to the body which is just like any other sophisticated and wonderful system which keeps on running day after day without any interruption. Is asking for spending 1 hour a day out of 24 too much? Do not take your body for granted. Your health is in your hands and regular exercise is one good tool to ensure that. Remember it is never too late really to make a beginning. And if you are still waiting, better put on your loose clothes, exercise shoes and hit the gym, which you have been postponing for so long. Better still, just hit the road and start running for 30-45 minutes a day. You will feel the difference that is a promise and difference will be for a better that is also a promise.
Benefits of exercise:

We all know the benefits of exercise. This is something which we know since our childhood and we just need to put it into practice. It is as simple as that.   Exercise increases the blood circulation and leads to increased flow of oxygen to brain. This keeps brain active and agile.   Exercise helps tone up the body and keeps the system running efficiently.  This strengthens the bones and muscles and tones up the skin.  Exercise builds stamina and energy level  Protects us from a lot of common ailments.   Helps keep under control a lot of common ailments as diabetes, high cholesterol, blood pressure, body ache etc.  Refreshes our mind and soul.  Research has proved that exercise slows down the aging process and keeps the mind alive and kicking even in old age.Exercise is needed by all irrespective of age and sex. Infants start exercising very early in life. Remember their frequent crying. That is the first form of exercising their face muscles. Then their first crawl, their first steps, their first run. All this is an example of effortless exercise. Children need physical activity to help them grow and develop and to build stamina and learn new things in life. Adults need exercise to help them handle stress and cope up with the daily rut. Middle aged and elderly need exercise to keep the system running and slow the wear and tear of the body and mind. Exercise is need by one and all. So take the first step today and that will help you no doubt.

Just to remember that if you are suffering from serious ailment such as back problem, coronary condition etc, it is worthwhile to consult your doctor to prescribe an exercise schedule for you. Also do not over stretch yourself. Make a small beginning and gradually increase the duration.