15 TIPS FOR A MUCH BETTER SLEEP

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15 tips for

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.

2. Rule

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.

15 TIPS FOR A MUCH BETTER SLEEP

Sleeping Pills with 5-HTP & Natural Melatonin Sources,

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Alpine SleepSoft – Earplugs for Sleeping 

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Philips Wake-Up Light Alarm Clock HF3505/01 with Sunrise Simulation – 2 Natural Sounds and Radio

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Philips HF3505/01 Wake-up LED Light with built in FM Radio and Bedside Lamp

Beurer TL40 Daylight Lamp SAD Light

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