5 Easy Steps To Sleep Better

Do not underestimate the issue of quality sleep. Lack of sleep can increase the risk of health problems like high blood pressure, stroke, and diabetes. In addition, poor quality sleep can also cause skin damage due to increased cortisol hormone that breaks down collagen, increasing the risk of depression and can lead to obesity.

Limit Foods

Avoid smoking or beverages containing caffeine and alcohol in the evening. Effect of ‘awake’ produced caffeine can last up to 12 hours at least. A big meal at night in addition to adding fat in the abdomen are also often makes it difficult to sleep because your body processes the food is still active. At bedtime, drink less intake to avoid urinating awakened. Maximize the drinking water in the morning until late afternoon. Late in the afternoon so as not to limit the consumption of water in the middle of the night disrupts sleep.


Make little quirks that make the body recognizes it’s time to sleep. Two hours before bed, try to relax a little and not too busy. Leave work, television, and household chores if possible. Let your body relax and start preparing for the rest. Warm bath, reading a book, or chatting casually with a pair can be selected to calm the body.

Limit of Technology

Phone, laptop, or other gadgets should be stored at bedtime. Let your body relax and away from the influence of electronic signals as well. After a day struggling with the flagship gadget, it could not hurt a break before going to bed. In addition, check email before bed can make the job would have thought would work the next day. Too many thoughts at bedtime can make it difficult to sleep.

A recent survey conducted by the National Sleep Foundation, said that many adult Americans who now lack of sleep due to gadgets. Exposed body of the gadget can suppress production of melatonin, the body needs. The hormone melatonin is very important to make sleep more soundly, enhance mood, and makes the body more relaxed.

Turn off the Lights

Quality of sleep will be better in a dark room. But avoid the clock with bright lights or objects that emit more light in the bedroom. Body used to recognize when someone’s light is switched on. The presence of light in the room can make the body stay active so do not sleep too soundly.

Comfortable atmosphere

Sleep is an essential activity in everyday human activity. Sleep helps maintain a healthy body and mind. Because it could not hurt a bit to invest in them. Choose pillows, mattresses, and bedding that is comfortable to you. Curtains that can reduce the sting of sunlight is also good to be installed in the bedroom. Comfort of one’s sleeping environment is certainly different from each other. For the sake of a fresh mind and body healthy, try to create a comfortable atmosphere to improve the quality of sleep.