Are you having trouble to get asleep? Are you too much thinking about financial problems, lay-offs, relationship issues? Having enough sleep is important for us. This is the time that we need to give a rest for our body and mind. Help yourself to have a healthy sleep before it leads to serious sleep disorder.

Sleeping disorder can lead to the serious problems, such as insomnia, delayed sleep phase syndrome, etc. Having little troubles should also be treated. Our body is like a battery and other machines; we need a full recharge to function well. This is the tips and ways that will help you to get a better and healthy sleep.

• Go to bed and get up about the same time every day. Having a constant schedule will help your body’s sleep wake cycle. It will also reinforce your body to fall asleep at night and to wake up early the way you needed.

• Don’t drink and eat big meals before bed time. Have a dinner at least two hours before sleeping. Limit your drink also. Too much liquid can cause you to wake up repeatedly during the night for trips to the toilet. Make your food habits ideal for your optimum evening meals and snacks.

• Avoid nicotine, caffeine, and alcohol in the evening. These are stimulants that can keep you awake. Avoid caffeine for eight hours before you planned bedtime. Our body takes many hours to eliminate the stimulant and effect of the caffeine. Smokers are often experience withdrawal symptoms at night. They used to get up to take a smoke and then having difficulties to get back on sleep after. Though we often believed that alcohol is sedative, it can actually disrupt sleep.

• Exercise regularly. Physical activity can help us to fall asleep faster and make our sleep more restful. However, some people find difficulties to get a sleep if they exercised.

• Set an ideal bedroom for sleeping. Make your bedroom cool, dark, quiet and comfortable. Adjust the lighting, the temperature and the noise level for your preferences.

• Sleep primarily at night. Limit your day-time sleep. Day time naps may steal hours from night-time slumber.

• Choose a comfortable mattress and pillow. Make sure that you have a bed that is comfortable. Features of a bed are subjective and differ for each person. Children and pets are often disruptive, so set a limit on how often they sleep in bed with you.

• Have a relaxing bed time routine. Have a routine each night to tell your body it’s time to wind down. Taking a warm bath or a shower may help. Reading books and listening to soothing music is a great relaxation. Then go to bed when you are tired. Don’t agonize over falling asleep. The stress will only prevent sleep.

• Use sleeping pills if it’s only needed. Consult your doctor before taking sleep medication. Your doctor can also help you to determine the best dosage for you. Natural sleeping aid that has melatonin is good and safer to use, mostly it doesn’t need a doctor’s prescription.

Everyone has occasional sleepless nights. This is a thing that we must pay attention and give some concern. Ask a doctor for better advice. Identifying and treating the cause of a sleep disturbance can help get you back on the road to a good night's sleep.

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