Tips to Get a Better Sleep Quality

Tips to Get a Better Sleep Quality — If you have trouble sleeping or experiencing a state where you feel less comfortable when sleeping at night so it’s good from now on you should begin to notice patterns of sleep and how to deal with the sleep disorder. What is tips to get good sleep?

Tips to Get a Better Sleep Quality

Although it sounds trivial, but it can also interfere with your activities the next day and of course this is not good news.

If you lack of sleep then you can be less focused, the body felt weak, constantly yawning, even falling asleep in working hours. Of course you do not expect it to happen is not it? This is ways to get better sleep.

Therefore, this time we will give you some tips that will help you get better sleep quality.

Creating a fixed sleep schedule

Try to wake up and sleep at the same time every day, even on holidays. So in this way you will help reinforce the cycle of ‘sleep-wakeup’ body and help get better sleep at night.

If you set a regular sleep schedule and wake up at the same hour then you will feel much more refreshed and energized than if you slept with the same number of hours but with a different time.

If you want to change your sleep time, then make the body adjust and then do it gradually and slowly. The effects of regular waking time is you no longer need an alarm to wake you in the morning.

If you want to make up for sleep schedule in the sense of less then you can replace it with a nap on the sidelines of leisure time.

Napping itself can be a great way to recharge, especially for those who are older. However, for those who have sleep disorders such as insomnia it is advisable to skip a nap.

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Watch what you eat and drink

Do not sleep in a state of hunger or satiety. Uncomfortable feeling well because of hunger or satiety would make it difficult to close your eyes.

Therefore, avoid eating heavy foods and oily foods at least 2 hours before bedtime, because it will burden your digestion.

You also need to limit the number of drinks that go before bedtime to avoid disruption of midnight as the desire to urinate. Also avoid spicy or acidic foods as they can cause stomach problems and heartburn.

You also have to be careful with nicotine, caffeine and alcohol because of the stimulating effects of nicotine and alcohol can make you awake and spoil the quality of your sleep.

So what if you are hungry before bedtime? For most people eat a snack before bedtime can help to quickly fall asleep.

Foods containing tryptophan with carbohydrate helps to calm the brain thus allowing you to fall asleep better.

However, for those who are in a diet program seems to have to be careful with a snack in the evening.

Create your own bedtime ritual

how to get better sleep naturally?. Melatonin is a natural hormone that is controlled by the light exposure helps regulate sleep-wake cycle and you. Your brain must secrete more melatonin at night because of the darkness to make you sleepy.

Therefore it is advisable to turn off the lights when going to sleep that melatonin can work optimally and you can fall asleep more quickly.

Some people use television or computer to relax before going to bed, even though it was a mistake.

The reason is not only because melatonin production is reduced, but because of the lights of the television and computer also can really make up your mind awake so the harder you fall asleep.

Try to create bedtime ritual that is most suitable for you. Some people would listen to soft music, read a book, a hot bath, do some light stretching or relaxation exercises to improve the quality of their sleep.

Avoid also read through the iPad or Tab at bedtime. Do not do activities on the bed. Get used to use as a bed only for sleeping or sex.

That way, when you go to bed then your body will automatically give a strong response either to sleep or sex.

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Creating the atmosphere of the room became as comfortable as possible

Make room ideal and comfortable place to sleep. You should have enough room to stretch and turn comfortably. Consider making into a dark room.

Selection of mattress and pillows were nice and comfortable also need to be considered to get the maximum quality sleep.

You can also add a light sleeper at the bedside, or change your light bulb with a bulb with a lower wattage. Or you can use the blinders and earplugs so the atmosphere will be dark and you’ll fall asleep faster.

Relieve stress and calm the mind

Anger, anxiety and tension left in your day can make you so hard to sleep soundly. When you’re awake or not to sleep try to record approximately no matter what the wedge that makes you feel uncomfortable and kept thinking.

If you still can not stop worrying then you need to learn how to manage your thoughts.

You can also try out ‘technique of counting sheep’ for a moment forget the problems and calms the mind so that you can fall asleep.

If you can not sleep because of the problems of work, family or school might you need to learn about stress management.

By learning how to manage your time effectively, handle stress in a productive manner, thinking calm and positive outlook then you will be able to sleep better at night.

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Originally published at on September 26, 2015.