Here are some healthy habits that can promote healthy sleep habits:
1. Create a conducive environment
Remove objects such as radio and television from the bedroom. Room is a place to sleep, not watching television. People will easily fall asleep when the room is cooler than warmer. Therefore, create a cool room.
Turn off the lights, because the brain more easily prepare the body for sleep in a dark room. Make sure the sheets are always clean. Pillows, bolsters, and mattresses should also be comfortable so that we can sleep soundly.
2. Set sleep and wake times consistent
Every person has a biological clock that records and track sleep patterns. When the body has a regular sleep pattern, the brain automatically sends signals to the body to relax and go to sleep. The body also will wake up automatically when it was enough to get a break.
3. Stay away from caffeine and nicotine
Stay away from caffeine and nicotine at night because it can interfere with rest. Caffeine is a stimulant that activates the brain, while nicotine speeds up the metabolism, so that your body is still energetic. Choose milk or hot chocolate before going to bed.
4. Regular exercise
Avoid heavy exercise close to bedtime because it will increase body temperature keeps you awake. Ideally, exercise done 4-6 hours before going to bed. To stay healthy and sleep well, move your body 20 minutes a day.
5. Lower temperature
People tend to quickly fall asleep when the body temperature decreases. So, really hot bath before bed to sleep it does not accelerate.
6. Do not force yourself to sleep.
If I can not sleep, try to get out of the room and do something that in time they make you drowsy. For example watching television, reading, or listening to soft music. Immediately returned to the room when sleep began to attack.
7. Avoid naps.
Napping can disrupt your sleep patterns. Napping ensure you get enough rest that day, so tonight you become awake.
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