Not long ago, the world has just celebrated the World Day of Sleep which falls every March 15. But unfortunately, not everyone can enjoy a good night's sleep.
Well, to be able to get a good sleep quality here is a row of tips that you can do
- sleep at the same time every night and wake up at the same time every morning.
- Refrain from sleeping during the day.
- Go to bed only when you're sleepy.
- avoid caffeine and alcohol within six hours before bedtime.
- avoid the use of nicotine towards sleep or in the evening.
- Regular exercise, but avoid heavy exercise four hours before going to bed.
- avoid a heavy meal in the evening.
- Minimize noise, light, and temperature extremes in the bedrooms, including a temperature too hot or too cold.
- Do something to help you relax, such as reading a book, listening to music, or take a shower.
- Avoid using your bed for anything other than sleep or sex.
- Try making a list of tasks before bed. This will prevent the emergence of a sense of anxiousness before bed that keeps you awake.
- avoid watching TV or playing gadgets before bedtime.
- If you have ongoing sleep problems, get professional medical help.
In addition to the above suggestions, experts also say that you must sleep in a quality start from the bed, bed linens, and pillows.
Listening to music is also a great option, or try to open the audiobook which is now a popular method to help someone get a great night's sleep.