How to get better sleep

We are human being not robot as a result we get tired and sleep for refresh our self. Sleep is common in our daily life and if anyone can’t get better sleep then this person become sick day by day. Hypertension, dark shadow under eyes, angry or pain in body is result of bad sleep. So any how we have to get better sleep for keeping us healthy and strong. By flowing below steps we can get better sleep which will release us from dangerous disease very easily.

1.Take a shower in evening. Taking a shower in evening will give you relaxation and your body will be cool as a result you will be able to get better sleep in night on your bed.

2. Without cloth sleep. According to sleep researcher if you want to get better sleep then leave your cloth from your body and go to bed because our body temperature automatically can adjust with room temperature. You can use pillow, blanket or etc which give you comfort for getting better sleep. If you don’t want to leave cloth then you can use loose fitting cotton dress which also help you to get better sleep.

3.Try different position. For getting better sleep you can try different position on bed on sleeping time and try to figure it out which position is comfortable for your sleep. If you find out then use this position all time for getting better sleep.

4.Get a good pillow. A good pillow can help you for bring back your better sleep so get a suitable pillow which can help you to get back your better sleep.

5.Don’t watch TV. Don’t watch TV minimum one hours before sleep if you watch TV then your mind will focus on TV as a result your sleep will be interrupt. So don’t watch TV before sleep.

6.Use dim light. Using dim light before sleep is best way for bring better sleep. Use dim light minimum one hour before sleep. If you can do then you will be wonder how sleep is coming to you.

7.Listen song. Go to bed and play a smooth song which listening will take you another world. Don’t listen rock, band or etc music which awake you from sleeping mind. So listen simple song for one hour until you get sleep. Make sure you set scheduler of your music player’s off time if you don’t do then you can wake up in the mid night. Don’t use head phone while you are trying to sleep. Also you can listen an audio story for one hour which also take you better sleeping door.

8.Eat before sleep. Do your dinner minimum three hours before you go to bed. If you don’t do then you can face gastric problem. So take your dinner minimum three hours before you go to bed.

9.Don’t go bed with hungry stomach. If you go to bed with empty stomach then you can feel hungry which is your enemy of sleep. So eat light foods like snack. Don’t eat heavy foods which containing so much sugar.

10.Avoid coffee or tea. Don’t take coffee, tea or any caffeine type drinks which can keep you awake twelve hours more so after afternoon or evening don’t take coffee, tea or any caffeine type drinks.

11.Take a glass of warm milk. Taking a glass of warm milk can help you to get better sleep. Taking a glass of warm milk before sleep can also fulfill your body needed different want.

12.Avoid drinking water. Avoiding drinking water minimum one hour before your going to bed is necessary if you drink water then you may need to go toilet in midnight.

13.No to alcohol. You may get sleep by getting alcohol but alcohol give you unrefreshed sleep cause alcohol reduce quality of sleeping system other side your body process alcohol and sugar too.

So say no to alcohol before sleep.

14. Transfer computer or TV. Transfer computer or TV from your bed room to other rooms. You can keep reading books on your bedroom table. If sleep not come then you can read this book which will take you to sleeping door.

15.Convert you bedroom to a haven. Make your bedroom a haven where your bed and bedroom will be more comfortable which bring sleep so quickly.

16.Clean bedroom. Always keep your bed room net and clean. Clean shelves and floor dust through vacuum cleaner, empty wastepaper basket, remove spoons, bottles, plates or etc which give room ugly look. Always cleaning room will also free you from allergy too. Clean room is always a haven to anyone.

17.Beautifully decorate your room. Always try to decorate your bedroom beautifully. Try everything which can to make your bedroom as a haven. Make your bedroom simple which will give you feel like a haven. You don’t need an interior decorator or also catalog. Enough ventilation with dark and shadow will give you real sleeping environment.

18.Change your mattress. Change your mattress after regular use of five to ten years. If you feel uncomfortable on sleeping time for mattress and some portion of mattress up and down then it’s time to change of mattress.

19.Specific sleeping and wake up time. Go to bed at fix time and wake up at fix time. If do wrong with time then your sleeping will be disrupt. So from today fix a sleeping and wake up time. For wake up you can use alarm clock. Don’t change your time on weekend too.

20. Reduce your sleeping time. When you are sleeping for eight hours then you should change your sleeping time by reducing fifteen minutes. If sleep are not coming then you can reduce another fifteen minutes for next week. By this way one time your will be able to sleep quickly.

21.Take breathing before you go to bed. Take deep breath on comfortable place before you go to bedroom. Think you are getting fresh air. Focus on breathing and do this for ten minutes.

22.Regularly exercise. Try to do exercise regularly for thirty minutes. When you do exercise then you become tired and body need recharge and recharge come from sleep.

23.Take sleeping medicine. There are lots of sleeping medicine in market and you can take anyone but everyone should avoid sleeping medicine.

24.Consult with your doctor. You can consult with your doctor about sleeping disorder and doctor can prescribe some medicine for few days for better sleep.

This all are steps of sleeping if you can follow those steps then you will be able to get a better sleep.