8 tips for better sleep

Stressful lifestyle very rarely let us to enjoy a peaceful sleep. Often we can not go to bed earlier and in the morning the lack of sleep makes us grumpy and tired. It reflects to the physical appearance and our psyche.

The next few tips will help you to ensure quality and healthy sleep.

Make schedule. First specify how many hours of sleep you need to awaken fresh and full of energy. Then, depending on when you need to get up, calculate when you should go to bed. Every day follow this schedule. Go to bed and wake up at the same time. Follow the schedule even on the weekend. With time you will get used to it.
Use the bed only for sleep and sex. That is its purpose. If you use the bed for watching TV, reading a book or eating, when you lie down to sleep, instinctively you will want to watch TV or continue reading.
If you are not tired – do not go to bed. If you spent 15 minutes awaken and you are still trying to sleep, then it is best to get up and start doing something that it is boring. So surely this will help your eyelids to start to close.
Avoid the caffeine. Be careful with the consumption in the evening of drinks which contain caffeine. The energy that the caffeine gives you will keep you awake or disrupt your deep sleep. Coffee is not the only beverage that contains caffeine. Caffeine is in soft drinks.
Relax. Before going to sleep to sleep, try to relax. This will make you to get rid of stress. Warm bath, or quiet meditating music will help you to relax.
Exercise. Exercise often gives you energy and keeps you awake. But if you do it 2 hours before bedtime, it will help you to fall to sleep faster and to sleep all night strong.
Sleep in the dark. The human body is programmed to awaken when it is light outside and to fall asleep when it is dark. The best is your bedroom to be dark while you sleep, so you do not interrupt your sleep.
Create comfortable bedroom. The temperature in the bedroom should be moderate or few degrees colder. Extreme temperatures especially hot temperatures disturb sleeping. Your mattress and pillow should be comfortable and should keep your body in more natural position.