Sleep Well

Would you like to recover fast from the whole day of pressure? How can you sleep well so tomorrow will be a fresh day?

Here is some tips to sleep well.

* Don't work on your job or serious projects two hours before you go to bed. Relax. Read some non-work related books.

* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy .
For example, listen softer music at the dark, stare at moon or stars, etc. Remember not to expose yourself to much light.

* Don't take naps. This will ensure you are tired at bedtime.
If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

* Get up and go to bed the same time every day .
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

* Refrain from exercise at least 4 hours before bedtime.

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

* Develop sleep rituals.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

* Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

* Take a hot bath 90 minutes before bedtime.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

I hope those tips are useful for you. Have a great sleep every night.