6 steps that help to enjoy a better sleep

It is not definitely to vary on your sides every night. Think of simple tips for sleeping better by preparing a schedule for sleep and incorporating physical activities into your daily routine. Many factors can affect the enjoyment of a sleep at night, from work stress and family responsibilities to disease. It is not surprising that sleep -sleep can sometimes be difficult for us. Sometimes you may not be able to control the factors that prevent you from sleeping, but you can follow better habits that stimulate sleep. You can start following the following simple tips: 1. Dedication to a sleep schedule does not know more than 8 hours to sleep. The recommended sleeping period of an adult is at least 7 hours. Most people do not have to sleep for more than 8 hours to get a large rest premium. Keep up fixed sleep and waking dates every day, even on weekends. It increases your dedication to the dates of the sleep cycle and wakes up from your body. And if you can’t sleep after staying in bed for 20 minutes, leave the bedroom and do something that helps you relax. For example, you can read or listen to soothing music. Then return to bed if you feel exhausted. Repeat this procedure as needed, but it should continue to sleep and make dates. 2. Note your food and drinks, do not go to bed while you are hungry or connected to food. In particular, avoid fatty meals or large food quantities two hours before bedtime, as you may feel uncomfortable to keep you awake. The care should also be careful against nicotine, caffeine and alcohol, as the stimulating effects of nicotine and caffeine need a few hours until they disappear, and can cause insomnia, and although alcohol can make you feel sleepy, it may worry about your sleep later during the night. 3.. Prepare yourself for a comfortable environment. Keep your room for a soft, dark and static room. Exposure can make sleep more difficult. And avoid exposure to light screens for long periods before bedtime. And think about using a room with dark curtains, wearing earplugs, or using a fan or any other devices that can help provide a suitable sleep environment. Quiet activities such as bath or recreational methods use to sleep better. 4. Reduce the time for lunches during the day. The Naple sleep can affect long periods during the day in the quality of your sleep during the night. Make sure you do not sleep in the afternoon naps for more than an hour, and avoid sleeping late in the day. However, if you work in the night attacks, you may need to take a nap late in the day before working to make up the lack of sleeping hours. 5. Including physical activities in your daily habits, regular physical activities can improve your sleep. However, avoid practicing activities as your sleep approaches. It can also spend time outside the house daily. 6. Control of anxiety, try to get rid of anxiety or fear before bedtime. Write what’s going on in your mind in a page, and then set it aside for tomorrow. In this case, suspense control methods can be useful, start with basic issues, such as organizing, setting up priorities and delegating tasks. You can also get rid of anxiety with meditation. Also read: