Not everyone can get a good night’s sleep. Here are tips that make your night’s sleep deeper.
Sleep will be more peaceful when in a cool room. The hot room or too windy will make sleep restless. If you are in the summer, you can sleep by using air conditioning and a thin dress to feel cool.
No Drinking Coffee and Alcohol at Night.
Drinking alcohol will make frequent waking the night and wake up in the morning with no fresh body. Coffee, tea, and sodas containing caffeine have a stimulating role stimulate the brain so that its effect can prevent you from drowsiness. Should not drink coffee at night because the effect will not be lost for about 3 hours.
Exercise regularly can improve your sleep quality. But do not ever exercise before bed or too heavy because it actually ruins your sleep.
Take Time to Relax.
After working all day, you often cannot sleep right on the bed. Should take a leisurely time to transition the body into the rhythm of sleep. Little fun activities can be done in the afternoon, such as playing with children, listening to bird chirps, or chatting with neighbors.
Regular Sleep Schedule.
Try to sleep in the same hour each night and wake up at the same time in the morning. Regular sleep routines make your biological rhythm stable good.
Some medications, supplements or vitamins actually cause you insomnia. For that consult a doctor to be able to choose a medication that does not give effect to sleep.
Breathing is done by taking a few deep breaths with a slow rhythm. This technique helps reduce heart rate, blood pressure, and relaxes your body.
Do not Sleep with Dogs or Pets.
Many people want to sleep with their pets. But often disturb our sleep because of the position of sleeping animals and some species of animals that are active at night (nocturnal). All these animal activities will interfere with your sleep.
Eliminating Light Source.
The light that is too strong will keep your brain awake so difficult to sleep. We recommend that you dim the light and not facing the light source to get a comfortable sleep.
Check Sleep Position.
Try to sleep in a perfect position, that is the backbone and neck in a straight line to avoid muscle tension that can prevent you falling asleep.
Avoid loud and noisy sounds. An inaccessible sound source can be overcome by fixing the bedroom gap or earplug. When you like the sound of music, preferably in a relatively quiet sound.
Aromatherapies are widely used for stimulant relaxation. In order to sleep better, you can make use of Aroma flowers, fruits, or spices.