Tips for a good night sleep

A good night sleep is a very important for a healthy and a quality life. This is also essential and for your mental health, physical health, life quality and safety. How sleep is connected with your health you can see from a fact that sleep deficiency is increasing a risk of heart disease, kidney disease, diabetes, high blood pressure, stroke, obesity....so, my dear friends here are some tips that can help you with a better sleep:
1. Stick to a same sleep schedule - be consistent with bed time. That includes the time when you are going to the bed as well the time you're getting up. Try to stick to this sleeping schedule even on holidays and weekends...
2. Make your own bedtime rituals - make sure to do the same thing every night before you go to bed. It's going to be a sign for your body that is a time to log off. In this cause, you can use a calm music, read a book, take a shower...whatever you need or want to, but try to avoid television or other electronic devices.

3. Take care what you eat and drink before you go to bed - You shouldn't go to bed either hungry or stuffed, don't drink much fluid before bed time...a lot of alcohol, nicotine and caffeine can also infect your sleep.
4. Limit naps during the day - Long naps during the day can interfere the nighttime sleep. Don't nap more than 30 minutes during the afternoon.

5. Try to feel comfortable during the sleep - Make the right atmosphere for sleeping, this usually means quiet, dark and cool rooms. Try to separate you and your partner from children and pets because bed is a place for good night sleep and sex.
6. Be physical active during the day - This is important for better sleep, it's going to help you to fall asleep fast. Also if you're exercising it's going to improve quality of your sleeping.
7. Try to low your stress level - Try not to think about the things you can't change, especially before going to the bed. Things you need to do, everyday tasks...leave it for the next day. Instead, you should calm yourself, share a good laugh with someone, read or just think about all the things you are blessed in your life...and take a good night sleep.
    
     So my dear friends, I wish you to sleep peaceful and wake up rested every morning!