How to Sleep Better

Adults are recommended to sleep not less than 6-8 hours a day. Being awake for 24 hours results in tiredness, loss of concentration and memory impairment. Two days of no sleep can cause eyesight and speech impairment, loss of coordination, nausea and tics. Hallucinations and delusion can occur after 4-5 days of sleep deprivation.

Thus, sleep deprivation is very harmful for your health, that's why try to do your best to sleep well. The following rules may help you improve your sleep.

Don't eat before bedtime. You should have your dinner not less than 2-3 hours before you go to bed. Avoid heavy meal. Vegetables, fruit or cultured dairy foods are good for dinner.

Avoid alcohol before going to bed. Alcohol makes you sleep deeply, but it doesn't help you rest, that's why your sleep quality is reduced.

Go to bed at 10-11 p.m. This is the best time for falling asleep. If you can't go to bed at this time, try to fall asleep at least at 11-12 p.m. If you go to bed later, your body won't have a good rest.

Make your room and bed more friendly for sleep. It is recommended to prepare your bedroom and bed for sleep. Don't forget to air out your bedroom. The air in your bedroom should be clean and fresh. Make sure that your bed is comfortable, bedding is clean, fresh and pleasing for your body.

Put on proper clothes. Make sure that your clothing is not tight and lets your body breathe. Prefer natural fiber clothing.

Relax. Take a bubble bath, listen to relaxing music. All these can help you relax and prepare for sleep. Try to unwind and forget about all your troubles and problems you have faced during your work day. Usually our thoughts don't let us sleep well.

As you see, the rules of good sleep are rather simple and every person can follow them. However if you follow them and still can't sleep well, consult a doctor and don't abuse sleeping pills.