Sleep-related disorders and illnesses are spiking up in recent years, with the average person being more and more likely to suffer from it. It has become a global pandemic, with experts claiming sleep-related illnesses to be one of the key reasons behind mental trauma and cardiovascular deaths.

In Nepal, people from all ages can suffer from sleep deprivation, from school children with excessive assignments or tests, to working men and women who not only have to work long hours in cramped office rooms, but also have to navigate the extremely loud and dense urban environment.

For this reason Swacon would like to recommend some sleep hygiene tips that will help you get a sound sleep tonight.

1. Exercise in the evening

Your body releases chemicals called endorphins while exercising. Endorphins are natural chemicals that reduce stress levels in your body. Exercising right after a stressful day at work or school will enable your body to enter a sleep cycle better and faster.

2. Avoid caffeinated products in the evening

Caffeine works by binding to receptors in your brain preventing dopamine, a chemical released by your body to induce sleep, from affecting your brain – effectively waking you up. This is great during the morning or afternoon, but not during the evening when you need sleep!

Avoid anything that has caffeine in it during the evening or night, such as tea, coffee, and soft drinks. If you do want to drink these beverages, opt for something that does not have caffeine or is decaffeinated.

3. Take a warm bath during the evening

Another endorphin releasing activity is having a warm bath. It relieves stress and enables a better sleep cycle. Additionally, it also relaxes your muscles and prepares you for the next day as well.

4. Eat dinner before 8 pm

Eating late in the night can cause indigestion, which interferes greatly with your sleep cycle. If you eat dinner early, then your metabolism gets to work early and by the time you’re ready to go to sleep, any potential indigestion problems will have already been dealt with by the digestive system, making sure that you sleep well at night.

5. Avoid using gadgets or watching TV while in bed

These days almost all of us have TVs in our bedroom, and an overwhelming number of us bring our smartphones, tablets, laptops, and other devices to bed with us on a daily basis.

We watch videos online, chat with friends and family, and even play games right before we sleep. On top of that, most of us claim that the first thing we do after we wake up in the middle of the night is reach for our phones.

Unfortunately, these habits suppress melatonin, a natural sleep hormone. The bright lights of your gadgets tricks your brain into thinking it is daytime, disturbing your natural cycle.

6. Avoid bright light prior to going to sleep

In addition to banning devices in bed, it is also important that you shut off all lights in your room, make sure that no ambient light is seeping into your bedroom, and that devices like mobile phones that might disturb you are turned off.

A dark room naturally kick starts your sleep cycle and is very important for your sleep hygiene.

Looking for Reliable & Professional Sleep Care Consultation in Nepal?

For proper consultation on sleep related disorders or illnesses, visit our medical team at Swacon International hospital. Our trained team of sleep care experts can help you if you are suffering from complications or any sleep related disorders.

Our full range of sleep care services include Maintenance of Wakefulness Test (MWT), Continuous Positive Airway Pressure (CPAP), Multiple Sleep Latency Test (MSLT), and Polysomnography (PSG).

To book an appointment, please call us at +977-1-4478105 or email us at

Health for All