15 tips for better sleep
1. Sleep alone as much as necessary
Just sleep as much as you need to feel fit during the next day. By reducing time in bed, sleep is self-improvement. Spending too much time in bed leads to interrupted and superficial sleep.
Get up at about the same time, every day of the week. Waking up at regular intervals automatically gives rise to regular sleep.
3. Move sufficiently during the day
Daily exercise in the morning or early afternoon (not late afternoon) improves sleep.
4. Exclude light and sound
Isolate the bedroom against noise and light.
5. Provide fresh bedroom
Make an ideal temperature in the bedroom (17 to 18 degrees Celsius). Excessive heat or cold can interfere with sleep. And ensure adequate ventilation.
6. No full or empty stomach
Both hunger and full stomach can interfere with sleep. A light snack before going to sleep can promote sleep.
7. Do not drink too much
Avoid drinking large quantities of water in the evening, so that you get up at night to prevent peeing.
8. Avoid caffeinated beverages
Avoid caffeinated drinks (coffee, tea, coke) in the afternoon and evening.
9. Stop smoking
The chronic use of tobacco interferes with sleep because nicotine has generating effects.
10. Avoid alcohol
Avoid alcohol, especially in the evening. Although alcohol sometimes promotes sleep, it still has a sleep disturbing effect in the second half of the night.
11. Avoid stess in bedroom
If you get nervous or frustrated because you can not sleep, do the best to get up, go to another room and relax. It does not make any effort to get to sleep because that is not possible.
12. Do not get into bed
If you often want to pee in bed, you are advised to wrap a twist (half) hour before you sleep.This makes you think in bed unnecessary.
13. Hide your alarm clock and clock
If you look too much at the alarm clock during the night, or if the alarm sounds, remove the alarm clock from your vicinity.
14. Exclude TV
Only use your bedroom to sleep. So take the TV out of your bedroom.
15. Ban mobile phone and tablet
Avoid using mobile phone, tablet, or internet in bed.