How to Get a Quality Night's Sleep

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

1. sleep at the same time every night and wake up at the same time every morning.
2. Refrain from sleeping during the day.
3. Go to bed only when you're sleepy.
4. avoid caffeine and alcohol within six hours before bedtime.
5. avoid the use of nicotine towards sleep or in the evening.
6. Regular exercise, but avoid heavy exercise four hours before going to bed.
7. avoid a heavy meal in the evening.
8. Minimize noise, light, and temperature extremes in the bedrooms, including a temperature too hot or too cold.
9. Do something to help you relax, such as reading a book, listening to music, or take a shower.
10. Avoid using your bed for anything other than sleep or sex.
11. Try making a list of tasks before bed. This will prevent the emergence of a sense of anxiousness before bed that keeps you awake. 
12. avoid watching TV or playing gadgets before bedtime.
13. 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.

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