7 Ways to Get a Qualified Sleep

Some of you may be difficult to have this quality sleep. Due to several factors such as your work, life pressure which is too high, your healthy problems and also some other factors that make you stay awake at night. Whereas night's sleep is one of the physical health benefits of sleep a night is to reduce the risk of disease, improve brain power  and also maintain your weight.

There's so much tips to doing sleep well over there. Here I am going to share my tips, that usually did by me. Some of my friends and family either did this tips. And they send me messages that they were able to sleep well.

Here is a simple way you can do to maintain a quality night's sleep:


1. Make a Schedule

Schedule your time to sleep and wake up every day, even on weekend or holiday. Making a good sleep schedule will help you to getting quality sleep. Then, when your is being sleep interrupted, try to stay in your bed. just do nothing and try to continue sleep. When you move and do some activities, will be difficult to sleep and interfere your night time sleep.

2. Eat Healthy Foods and Beverages

If you fall asleep within hungry or too full, it will be difficult to get quality sleep. You can limit drink before bedtime to avoid waking up for urinate. Either any drinks containing caffeine will make quality of your sleep being bad. Avoid eat anything for about 30-45 minutes before you go to bed.

3. Perform any Routine Before go to Bed

For those of you who getting hard to sleep at night, then you can do the routine before bed at night. Just like reading a book or listening to smooth music (jazz, classic) and turn the lights dimmed. Leisure activities can help you sleep better by reducing the transition between wakefulness and sleepyness. You can turn off the TV, laptop and gadgets to get it either. Research shows that if any screen or media that is still attached when you're asleep, will make you getting hard to sleep tight.

4. Comfort BedRoom

Create an ideal space for your sleep, consider using a dark room, earplugs or other device to create an environment properly with your needs. Mattresses and pillows can also contribute to better sleep. Then, keep the hygiene and comfort of the room so that the bed full fill the requirements to get sleep tight.

5. Limit Daily Naps

Long sleep during the day can disturbing your night's sleep, especially if you suffer from insomnia or poor quality sleep at night. If you choose to sleep in during the day, limit it for about 10 to 30 minutes. I've readey somewhere that 1 hour naps is equal with 2 hours night's sleep.

6. Include any Physical Activity Your Daily Routine

Regular physical activity can help to getting a better sleep, so it helps you to sleep faster. If you frequently doing sport nearly close to your bedtime, then you will get fatigue and its going to interfere with your night's sleep. Just done your Physical Activity at afternoon overall.

7. Manage stress

If you have too much things to done and solve, then consider healthy ways to manage stress. Start with a basics such as scheduling your activities, Setting up your priorities and delegating tasks if could. Give yourself permission to rest when you need it. For those of you who frequently disturbed night's sleep, take a consult with doctor. Identify and treat any underlying causes can help you get quality sleep.

Thats all I can give to you Readers. Feel free to contact me when you need any about this post. Get sleep tight, and nice dream.