Stick to a sleep schedule: Go to bed and wake up at the same time every night, even on weekends, holidays and days off. Being consistent helps the body's sleep-wake cycle and promote better sleep in the nights.
If you don't get sleep within about 15 minutes, get up and do something relaxing and then go back to bed when you're tired.
Set a time change: If you want to change your bedtime, help your body permit by making the change in small daily increments, such as 15 minutes earlier or later each day.
Exercise: Twenty to thirty minutes of exercise every day can help you sleep sounder and longer and feel more awake during the day but make sure to exercise in the morning or afternoon.
Exercising vigorously right before bed or within about three hours of your bedtime can actually make it difficult to fall asleep. It surprises many people and thought that a good exercise before bed helps you feel more tired. In reality, vigorous exercise right before bed stimulates your heart, brain and muscles and makes it harder to sleep.
Take a hot shower: By taking shower or bath with the hot water before bed helps to get good sleep because it can relax tense muscles and keeps you free.
Don't go to bed either hungry or stuffed: Empty stomach makes difficult to sleep as well as stuffed, so Stay away from big meals at night, and avoid heavy, rich foods within two hours of bed as your discomfort might keep you wake up.
Cut down stimulants: Don’t take tea, coffee and alcohol which have stimulating effects of nicotine and caffeine. They can destroy the quality sleep. Even though alcohol might make you feel sleepy at first, but disrupt sleep later in the night.
Beverages: Some beverages can induce somnolence before sleeping such as warm milk, buttermilk, a very small amount of wine or hop.
Sex before sleeping: Having a sex before sleeping reduces overall stress and promotes better sleep. Research shows that the oxytocin released during orgasm promotes not only sleep and but also boosts sleep quality.
Visit wash room right before bed: This will reduce the chances that you'll wake up to go in the middle of the night. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
High-protein snack: Have a high-protein snack several hours before bed time. This provides the L-tryptophan needed for your melatonin and serotonin production to get a good quality sleep.
Create a bedtime ritual: Do the same things every night to tell your body it's time to get rid of stress and sleep such as taking a warm bath, reading a book or magazine, listening to soft music ideally with the lights dimmed. By doing easy stretches or relaxing activities can encourage better sleep.
Be away of using TV as a part of your bedtime ritual because TV not only does the light suppress melatonin production, but television can actually activate the mind, rather than relaxing it.
Get comfortable: Your mattress and pillow also plays a role in contributing good sleep, always use clean bed sheets and create a room that's ideal for sleeping.
Separate bedrooms: sharing a bed with a partner can significantly spoil sleep, especially if the partner is a restless sleeper or snores. If bedfellows are continuously interfering with your sleep, you need to sleep in a separate bedroom.
Sleep only at night: Try to avoid daytime sleep as daytime naps steal hours from nighttime slumber so restrict daytime sleep to 30 minutes, which is power nap.
Defeat the drowsiness after dinner: If you are feeling like sleepy before your bedtime, do something mildly to stimulate yourself to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have to face the trouble of getting back to sleep.
Use low voltage bulb: Use low-voltage bulbs instead of high voltage or bright bulb before going to bed time.
Sleeping room should be dark: The darker the room is, the better you will sleep. Use heavy curtains or shades to block light from windows, or else try an eye mask to cover your eyes from light.
Keep an optimal temperature: The temperature of your bedroom also affects your sleep, most people sleep best in a slightly cool room. A bedroom that is too hot or too cold can prevent a good sleep.
Quit smoking: Smokers experience nicotine withdrawal as the night progresses. So nicotine present in cigars actually stimulates the brain and make harder to sleep well.
Exercising vigorously right before bed or within about three hours of your bedtime can actually make it difficult to fall asleep. It surprises many people and thought that a good exercise before bed helps you feel more tired. In reality, vigorous exercise right before bed stimulates your heart, brain and muscles and makes it harder to sleep.
Take a hot shower: By taking shower or bath with the hot water before bed helps to get good sleep because it can relax tense muscles and keeps you free.
Don't go to bed either hungry or stuffed: Empty stomach makes difficult to sleep as well as stuffed, so Stay away from big meals at night, and avoid heavy, rich foods within two hours of bed as your discomfort might keep you wake up.
Cut down stimulants: Don’t take tea, coffee and alcohol which have stimulating effects of nicotine and caffeine. They can destroy the quality sleep. Even though alcohol might make you feel sleepy at first, but disrupt sleep later in the night.
Beverages: Some beverages can induce somnolence before sleeping such as warm milk, buttermilk, a very small amount of wine or hop.
Sex before sleeping: Having a sex before sleeping reduces overall stress and promotes better sleep. Research shows that the oxytocin released during orgasm promotes not only sleep and but also boosts sleep quality.
Visit wash room right before bed: This will reduce the chances that you'll wake up to go in the middle of the night. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
High-protein snack: Have a high-protein snack several hours before bed time. This provides the L-tryptophan needed for your melatonin and serotonin production to get a good quality sleep.
Create a bedtime ritual: Do the same things every night to tell your body it's time to get rid of stress and sleep such as taking a warm bath, reading a book or magazine, listening to soft music ideally with the lights dimmed. By doing easy stretches or relaxing activities can encourage better sleep.
Be away of using TV as a part of your bedtime ritual because TV not only does the light suppress melatonin production, but television can actually activate the mind, rather than relaxing it.
Get comfortable: Your mattress and pillow also plays a role in contributing good sleep, always use clean bed sheets and create a room that's ideal for sleeping.
Separate bedrooms: sharing a bed with a partner can significantly spoil sleep, especially if the partner is a restless sleeper or snores. If bedfellows are continuously interfering with your sleep, you need to sleep in a separate bedroom.
Sleep only at night: Try to avoid daytime sleep as daytime naps steal hours from nighttime slumber so restrict daytime sleep to 30 minutes, which is power nap.
Defeat the drowsiness after dinner: If you are feeling like sleepy before your bedtime, do something mildly to stimulate yourself to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have to face the trouble of getting back to sleep.
Use low voltage bulb: Use low-voltage bulbs instead of high voltage or bright bulb before going to bed time.
Sleeping room should be dark: The darker the room is, the better you will sleep. Use heavy curtains or shades to block light from windows, or else try an eye mask to cover your eyes from light.
Keep an optimal temperature: The temperature of your bedroom also affects your sleep, most people sleep best in a slightly cool room. A bedroom that is too hot or too cold can prevent a good sleep.
Quit smoking: Smokers experience nicotine withdrawal as the night progresses. So nicotine present in cigars actually stimulates the brain and make harder to sleep well.
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