8 Tips how to get better sleep
- Make a schedule. First determine how many hours of sleep you need to wake up energized. Then depending on when to get up, calculate when to go to bed. Every day follow this schedule. Go and get up from bed at the same time. Follow the schedule even on weekends. So on that way you will settle your body.
- Use the bed only for sleep and sex. That is its purpose. If you use the bed for watching TV, reading a book or eating, when you lie down to sleep, instinctively want to play TV or continue reading.
- When you are not tired – don’t go to bed. If 15 minutes have passed and you are still trying to sleep, it’s best to get up. Start doing something that is boring. Thus you will begin to “fall” eyes.
- Avoid caffeine. Be careful with the use of evening drinks or foods that contain caffeine. Energy that gives you the caffeine will keep you awake or will disrupt deep sleep. Coffee is not the only drink that contains caffeine. Caffeine is in soft drinks.
- Relax. Before going to bed to sleep, try to relax. This will get rid of stress. Warm bath, meditating or quiet music will help you do this.
- Practice. Exercise often gives you energy and keeps you awake. But if you exercise 2 hours before bedtime that will help you fall asleep faster and sleep tightly at night.
- Sleep in the dark. The human body is programmed to be awake when it’s light and asleep when it darkens. Best in your bedroom is to be dark while you sleep.
- Create a comfortable conditions in the bedroom. The temperature in the bedroom should be moderate. Extreme temperatures disrupt sleep. Your mattress and pillow should be comfortable and keep your body in the more natural position.
