Make a habit of sleeping and waking at the same time every day
Habits can be created, including the hours of sleep. Determine the rhythm of your sleep time and be consistent with the time. After some time to follow the pattern, the body will have some sort of 'natural time' and are very helpful in managing sleep.
Use the bedroom for sleeping, not as a multi-purpose room
Some people have the habit to use the bedroom as an multipurpose room, like to watch tv, work, etc.. Various electronic devices such as televisions, computers, or gadgets can provide signals to the brain to 'not sleeping'. Do not place these items in the bedroom, and use it before your bedtime. Furthermore, do not make the bedroom as a place of employment, because of such reasons was on top, and can disrupt your sleep.
Make sure your bedroom is quiet, dark, cool and comfortable
A cool more quickly lets you fall asleep. Also, reducing access to light and sound means to reduce nuisance sleep. Under these conditions, a bedroom into a comfortable stay and make the body become relaxed, making better quality sleep.
Avoid alcohol, caffeine and nicotine before bedtime
Coffee, tea, chocolate and fizzy drinks can stimulate the body to stay awake. That's because the drinks / foods that contain caffeine. Better not to consume about 4-6 hours before your bedtime. Similarly, nicotine and alcohol.
Miss nap
The longer the body is awake, the more easily the body will fall asleep. Therefore, do not use the time to sleep during the day because it will interfere with sleep at night. If the management of your night time sleep goes well, then you no longer need a nap. But if you are always sleepy during the day, it could be a symptom of sleep disorders signifies and requires a doctor's consultation.
A time to exercise every day
Body which always includes, in addition to be physically active is good for health generally very helpful to ensure a good night's sleep at night. However, do not exercise because even closer to bedtime can make it difficult for the body to fall asleep, because the body is still in a state of 'excited' or not relax.
Create your own bedtime ritual
Small children usually have a bedtime ritual such as being read fairy tales and others, as well as for adults. Create a ritual for yourself like listening to slow music / light, reading, or even a warm bath. Do these things about 15-30 minutes before your bedtime. If you are familiar and into rituals, that will really help you fall asleep.
If difficulty falling asleep, do not stay in bed
If after 20 minutes of lying down, but find it difficult to fall asleep, do not continue to lie awake or grumpy in bed. It will actually make restless and added complicate your efforts to fall asleep. Get up out of bed, go to another quiet place to sit or lie down until you feel the eyes are ready to fall asleep.
Make sleep a priority
Trust that the body has the right to sleep and rest. Do not let the usual activities carried out in daylight blocking your bedtime. Many people who sacrificed his time to finish the job, or even sacrificed to the activity that is not too important as watching TV, playing games, the Internet and so forth. Remember the time you have specified sleep and be consistent with the schedule.(http://webkesehatan.com/t)
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