Tips For Getting Quality Sleep

    Some of you to have this quality sleep may be difficult, due to several factors such as employment, the burden is too high, your health problems and also some other factors that you lie awake at night. Whereas night's sleep is one of the physical health benefits of sleep a night is to reduce the risk of disease, improve brain skill and also maintain your weight.

Here is a simple way you can do to maintain a quality night's sleep:

1. Assign a night's sleep schedule

Schedule time to sleep and you wake up every day, even the end of the week or the day of your holiday. Making a good sleep schedule will help you in getting quality sleep. When you wake up in your sleep interrupted, try to stay in your bed. When you move and do activities it is feared will be difficult to sleep and interfere with your night time sleep.

2. Eat healthy foods and beverages

If you fall asleep with a hungry stomach or too full it will be difficult to get quality sleep. You can limit the drink before bedtime to avoid waking to urinate. Similarly drink containing caffeine which will hamper the quality of your sleep disturbed. Avoid foods minimum 30-45 minutes before you fall a sleep.

3. Perform routine before bed

For those of you who struggle to sleep at night, then you can do the routine before bed at night like reading a book or listening to soothing music and the lights should be dimmed state. Leisure activities can help you sleep better by reducing the transition between wakefulness and drowsiness. You can turn off the TV or laptop to get quality sleep. Research shows the screen or media that is still attached when you're asleep will make you trouble getting to sleep that have quality.

4. Comfort bedroom

Create an ideal space for your sleep, consider using a dark room, earplugs or other device to create an environment that suits your needs. Mattresses and pillows can also contribute to better sleep hygiene and comfort of the room so that the bed is very necessary to get quality sleep.

5. Limit naps

Long sleep during the day can interfere with your night's sleep, especially if you suffer from insomnia or poor quality sleep at night. If you choose to sleep in during the day, limit yourself about 10 to 30 minutes.

6. Include physical activity in your daily routine

Regular physical activity can get a better sleep so it helps you to sleep faster. If you frequently exercise too close to bedtime you will result in fatigue and interfere with your night's sleep.

7. Manage stress

If you have too much to do and too much to think. Consider healthy ways to manage stress. Start with the basics such as scheduling your activities, setting priorities and delegating tasks. Give yourself permission to rest when you need it. For those of you who frequently disturbed night's sleep, it can consult with a doctor. Identify and treat any underlying causes can help you get quality sleep.

Posted by Jaka Kaka on Monday, 2 March 2015 - Rating: 4.5

Title : Tips For Getting Quality Sleep
Description :     Some of you to have this quality sleep may be difficult, due to several factors such as employment, the burden is too high, your hea...

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