How To Get Better Sleep

1. Don’t drink caffeine.

Caffeine can make you stay awake. Don’t take caffeine at least 4 to 6 hours before sleep. Caffeine stays in your body for eight hours before it wear off.

2. Don’t  take alcohol as a sleep aid.

Alcohol might help you to fall asleep but it also causes disturbances in sleep. As a results you get less good sleep because it may make you wake during the night.

3.  Feel relax before going to sleep.

If you stress then don’t go to sleep. Stress will only make your sleep miserable. It is because you will tend to get bad dream or keep waking up. It might be help if you take deep breath ritual or reading some pleasure book or magazine that can ease your stress before going to sleep.

4. Exercise regularly.

When you exercise regularly it will affect your sleep. Do some exercise in the morning because it can help relieve insomnia. It also depend on your routine, if you are the type of person that becomes more alert after exercise, it may not suitable if you exercise in the evening. If you a person who work all day and get tired easily, do exercise in the evening but don’t overdo your exercise.

5. Your bedroom should be comfortable, not too much noisy and have the right amount of light.

Some people like to put televisyen set or radio in the bedroom. They think the tv and the radio could help them to sleep. Well, tv and radio can make noise, and although it may help you to ease your stress by listening to the radio or watching TV before sleeping, sometimes it can disturb you sleep. Use window blinds or curtain, earplug or any kind of way to create your own comfortable.

6. Eat right, sleep tight.

Don’t sleep with empty stomach but avoid heavy meals before sleeping. Overfull belly can keep you up and make you uncomfortable. Some food might help you to sleep well like milk. Milk contains tryptophan, that can help you to sleep. Some other food that help to promote sleep are tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.

7. Don’t take nicotine

The effect of nicotine and caffeine is similar. It can make your awake.

8. Take short nap only.

If you have problems falling asleep, try to avoid napping during the day. If you tired or sleepy during the day take 20 minute or 30 minute to nap. Napping could disturb your sleep during the night, we only need 8 hours to get good sleep and awake in the morning feeling rejuvenating.

9. Avoid sleeping with pets.

Sleeping with pets may cause you to awake during the night and you can also get some allergies.  

10. Bed should be only use to sleep and sex only.

Before sleeping try not to do distracting activities on bed that could make you sleep difficult such as discussing emotional topic on bed, eating on bed etc.