• +91 (995) 884 0415
  • drgoelmanoj@yahoo.co.in
Dr. Manoj K Goel
Director & Head
Dept of Pulmonology, Critical Care & Sleep Medicine
Fortis Memorial Research Institute,Gurugram(Delhi & NCR)

What can I do to get better sleep?

Following these good sleep hygiene tips can help improve your sleep quality. Good sleep hygiene includes the following:

  • Allow yourself enough time to sleep (at least 7-8 consecutive hours).

  • Go to bed and wake up the same time every day (regardless if it is the weekend or a weekday).

  • Make sure your bedroom is quiet, dark, relaxing, and not too hot or too cold. Minimize environmental factors that can disrupt your sleep like noise, pets and allergens.

  • Have a comfortable bed, pillow, and sheets.

  • Go to bed only when you are tired. If you do not fall asleep within 20-30 minutes, get up and do something relaxing outside of the bedroom and return to bed when you feel tired.

  • Use your bed for only for sleep or intimacy and not for other activities, such as watching TV, reading, or listening to music.

  • Avoid electronics (TV, computers, smartphones, video games) and bright light at least 60 minutes before bedtime.

  • Avoid naps at least 6 hours before bedtime.

  • Avoid large meals before bedtime, but if you are hungry, a small snack can help. Avoid foods that may upset your stomach close to bedtime, such as fatty, spicy, or fried foods.

  • Avoid drinking too many fluids close to bedtime so that you can decrease the urge to urinate throughout the night.

  • Avoid nicotine and alcohol in the evening. Alcohol may help you feel drowsy but it can disrupt your sleep, cause nightmares/vivid dreams, and cause you to sleep less deeply and less continuously throughout the night. Smoking and alcohol may also cause snoring and worsen sleep apnea.

  • Avoid caffeine (coffee, soft drinks, tea, chocolate, energy drinks) in the afternoon and evening as the e ects of ca eine can last for up to 8 hours or more.

  • Exercise at least 30 minutes during the day most days of the week, but avoid vigorous exercise 2-3 hours before going to bed. 

  • Have a relaxing bedtime routine (i.e., a set of relaxing activities you do every night in the same sequence).

  • Consider removing pets from the bedroom while you sleep if you have pets and your sleep is disrupted.

  • Avoid medications that can disrupt your sleep if possible. Talk to your healthcare provider if you suspect your medications are disrupting your ability to sleep. 



Dr Manoj Goel is very sincere and compassionate doctor.

Dr Manoj Goel had treated me for a serious chest infection. I was very much impressed with his methodical approach during my treatment.

I know Dr Manoj Goel for 15 years as he is treating my father. I found him extremely knowledgeable and fully undated with the latest developments in

I was suffering from a sleep disorder. After getting treatment from Dr Manoj Goel, I could know what a peaceful sleep means.

I really appreciate Dr Manoj Goel as he carefully listened to all my problems. I had a small tumor in my lung which was very difficult to diagnose du