The pleasant dream, among other things, is a result of good preparation. Read these 12 tips for improving your good nigh sleep!

Good night sleep tips!

1- Stick to the schedule

No matter how you slept, try every day to wake up at the same time. If you try to recharge for lost sleep on the weekend, it will only further hinder you getting up on Monday. Also, try to go to sleep at the same time every night.


2- Follow the sun
To prevent collapse of biorhythm, you need at least two hours sunlight daily. Researches has shown that many people do not receive enough. That is why you need to go out every day for a walk in the sun.

3- Exercise

Physical activity before bedtime is recommended. When you are physically active several hours before lying down, this will cause a pleasant tiredness. For the stages of sleep to be longer and deeper, you should exercise regularly or at least three times a week.

4- Don’t eat late

The body doesn’t have sufficient time to digest the food if you eat later than three hours before bedtime.

5- Take a hot bath

Relaxing in a hot bath before bed will increase the body temperature. When this temperature will begin to descend, it is a biological sign of sleep.

6- Create a ritual

Every night before bedtime, follow a ritual and soon you will fall asleep. Try listening to music, reading, etc.

7- Go to bed on time

The human body is programmed to rest between 22pm and 6am. Try to wake up few minutes earlier each day to quickly fall asleep at night.

8- Don’t drink a lot at night
To avoid waking up in no time and going to the toilet, do not drink anything at least 1 hour before bedtime. Frequent getting up at night can disrupt good night sleep and reduce the quality of the rest.

9- No nicotine

Tobacco is bad for health for several reasons. Stimulating effect of nicotine also lead to insomnia. And if you really can’t quit smoking, smoke the last cigarette at least two hours before bedtime.

10- Put gloves and socks

This is increasing the blood vessels in the hands and feet and helps you fall asleep. Blood flows through the extended veins directly beneath the skin, where it cools down. As soon as such blood will return to internal organs, it lowers the body temperature.

11- Lower temperatures are good for sleep

To stop being cold, cover with a blanket, but keep a lower temperature in the room where you sleep.

12- Avoid turning over in bed

It may sound silly, but studies have shown that the longer you turn over in bed, you won’t be able to get good night sleep. If you can not sleep, you better get up and start listening to soft music or reading a book.