Getting Healthy Sleep

 
Everyone, for cause and reason, must have been having trouble sleeping at night. But not to worry, because by following a few simple tips you can get a better sleep than previous nights.

1. Get used to sleep and wake up at the same time every day
Habits can be created, including hours of sleep. Determine the rhythm of your sleep time and be consistent with the time. After some time following the pattern, the body will have some sort of 'natural time' and are very helpful in managing sleep.

2. Use the bedroom for sleep and not as a multi-purpose room
healthy sleep tips
Some people have a habit to use the bedroom as a multipurpose room, like to watch tv, work, etc. A variety of electronic equipment such as televisions, computers, or a gadget can give a signal to the brain to 'no sleep'. Do not place these items in the bedroom, and use before bedtime. Furthermore, do not make the bedroom as a place to work, because as to the reasons above, and can interfere with your sleep.

3. Make sure your bedroom is quiet, dark, cool and comfortable
A cool place more quickly lets you fall asleep. Also, reducing access to light and sound means reducing nuisance sleep. Under these conditions, the bedroom becomes a nyama and make the body become relaxed, making better quality sleep.
Avoid alcohol, caffeine and nicotine before bedtime

Coffee, tea, chocolate and fizzy drinks can stimulate the body to stay awake. That's because the drinks / foods that contain caffeine. Should not consume about 4-6 hours before your bedtime. Similarly, nicotine and alcohol.  

4. Skip nap
The longer the body awake, the more easily the body would fall asleep. Therefore, do not use the time during the day to sleep because it will interfere with sleep at night. If management bedtime your day goes well, then you no longer need a nap. But if you are always sleepy in the afternoon, it could be indicating symptoms of sleep disorders and requires a doctor's consultation.
5. Take time to exercise every dayThe body is always physically active -other than good for health generally very helpful to ensure a good sleep at night. However, do not exercise closer to bedtime because it actually can make it difficult for the body to fall asleep, because the body is still in a state of 'excited' or not relax.
6. Create your own bedtime ritualSmall children usually have a bedtime ritual such as being read fairy tales and others, as well as for adults. Create a ritual for yourself like listening to slow music / light, reading, or even a warm bath. Do things that are about 15-30 minutes before bedtime. If you are familiar and become a ritual, it will greatly help you fall asleep.
7. If difficult to sleep, do not stay in bedIf after 20 minutes of lying down, but find it difficult to fall asleep, do not continue to lie awake or grumpy in bed. It actually will make restless and added complicate your efforts to fall asleep. Get up out of bed, go to another place that is quiet to sit or lie down until the feeling of your eyes are ready to fall asleep.
8. Make sleep a priorityBelieve that the body has the right to sleep and rest. Do not let activities are carried out in daylight hinder your sleep time. Many people who sacrifice sleep time to finish the job, or even sacrifice them with activities that are not as important as watching TV, playing games, internet and so forth. Remember the time that you specify sleep and be consistent with the schedule.