10 TIPS TO GET BETTER SLEEP

10 TIPS TO GET BETTER SLEEP
We all have trouble sleeping from time to time. But you can make it easier to get a good night’s sleep every night with these simple steps.
l. Cut caffeine. Simpy put, caffeine can keep you awake. It can stay in your body longer than you might think—the effects of caffeine can take as long as eight hours to wear off. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.
2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but also causes disturbances in sleep resulting in less restful sleep.
3. Relax before bedtime. Stress not only makes you miserable, it wrecks havoc on your sleep.
Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them this can act as “closure” to the day. Combining this with a period of relaxation, perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep. And don’t look at the clock! That “tick-tock” will just tick you off.
4. Exercise at the right time for you. If you are the type of person who gets energized or becomes more alert after exercise, it may best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to study.
5. Keep your bedroom, quiet, dark, and comfortable.
6. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. A over-full belly can keep you up. Some foods can help, though. Milk contains tryptophan, which is sleep-promoting substance.
7. Restrict nicotine. Nicotine can keep you up and awaken you at night.
8. Avoid napping. If you do nap, keep it short. A brief 15-20 minute snooze about eight hours after you get up in the morning can actually be rejuvenating.
9. Keep pets off the bed.
10. Avoid watching TV, eating, and discussing emotional issues in bed.