Every person, because of a certain cause and reason, must have had difficulty sleeping at night. But not to worry, because following a few simple tips you can get better sleep than previous nights.
Get used to sleep and get up at the same time every day
Habits can be created, including hours of sleep. Determine the pace of their sleep time and be consistent over time. After some time following the pattern, the body will have some sort of “natural time” and are very useful in the management of sleep.
Use the bedroom for sleep and not as a living multiple uses
Some people have the habit of using the bedroom as a multipurpose room, to watch TV, work, etc. There are several electronic devices such as televisions, computers, or computers gadget can give a signal to the brain that “not Sleep ‘. Do not put these items in the bedroom, and use it before bedtime. Moreover, do the bedroom as a place of work, because of those reasons previously above, and can disrupt your sleep.
Make sure your bedroom is quiet, dark, cool and comfortable
A cool more quickly allows you to sleep. In addition, reducing access to light and sound means reducing sleep disturbance. Under these conditions, the bedroom becomes a nyama and make the body relax, making better quality of sleep.
Avoid alcohol, caffeine and nicotine before bedtime
coffee, tea, chocolate and soft drinks can stimulate the body to stay awake. This is because the food / drinks containing caffeine. They should not consume about 4-6 hours before bedtime. Similarly, nicotine and alcohol.
The longer the waking body, the body more easily fall asleep. Therefore, do not use the time during the day to sleep because it will disturb sleep at night. If managing your night’s sleep goes well, then you no longer need a nap. But if you are always sleepy during the day, it could indicate the symptoms of sleep disorders and the need for consulting a doctor.
A time to exercise every day
-the body is always physically active than good for overall health, help ensure good sleep night. However, do not exercise because even closer to bedtime can make it difficult for the body to sleep, because the body is still in a state of ‘excited’ or not relax.
Create your own bedtime ritual
Young children often have a sleep ritual as fables mentioned and others as well as for adults. Create a ritual itself as listening to slow / lighter, reading, a hot bath or even music. Perform these things about 15-30 minutes before bedtime. If you are familiar and becomes a ritual, which will help you sleep.
If the difficulty getting to sleep, do not stay in bed
If after 20 minutes of lying down, but find it difficult to sleep, no longer lying awake or sulking in bed. It will be really anxious and added complicate their efforts to sleep. Getting out of bed, go somewhere quiet to sit or lie down until you feel the eyes are about to fall asleep place.
Make sleep a priority
Believe that the body has the right to sleep and rest. Do not allow the usual activities carried out in blocking your bedtime daylight. Many people who sacrifice sleep time to finish the job, or even sacrificed the less important, such as watching TV, playing games, Internet activities and so on. Remember to specify bedtime and be in line with the schedule.