8 tips on how to have a better night rest (Sleep)

Sleeping is very important to the body for a proper health. Especially at night.  After a long day work, the next thing is to rest. Sleeplessness result from some factors. Like busy life style, drugs, thought of the mind, noise, even diseases. This can cause harm to the body as the body need proper relaxation for good health.

 Below are some things you can do to have a better night sleep:

  1.    Establish a regular bedtime and wake time

Set a particular time of the night you must be on bed. Also chose a time to wake up in the morning. By doing these, your body will keep to this form, and it will always call your attention when it’s time for you to sleep or wake. You can set an alarm from your phone or clock to help you. Within one month, your body will be used to this time.

2.    Do laxative activities before bed

You can do things like reading a book, have a warm bath, and meditate before going to bed.

3.    Reserve your bed room for intimacy and sleep only.

Don’t watch TV, read, or do computer work in your bedroom. Except you are living in one room apartment.

4.    Make your bedroom dark, quiet and comfortable.

Try to put out the light, the DVD player, and make your bed sheet soft and clean before going to bed.  

5.  Avoid caffeine and smoking

Taking coffee, tea, pop, chocolate, and smoking before sleep can affect your ability to sleep.

6.    Avoid alcohol

Though alcohol can cause you to fall asleep, but taking alcohol before bedtime can cause nighttime wakening, and reduces sleep quality.

7.    Exercise regularly early in the day

Take a regular exercise in the day to awaken the activities of your systems. Do not exercise in the evening, as this can cause fatigue and stimulation.

8. Try a supplement of melatonin

Lastly, if you need to move to another place of different time zone because of your work. Then try to take a supplement of melatonin, a hormone naturally secreted because of your work. It helps promote good sleep.