6.
Don’t drink too much before bedtime
Avoid drinking 2 hours before bedtime and remember to use
the toilet as well to reduce the likelihood of interrupting your sleep. This
will help to reduce the need to get out of bed to use the restroom.
Don’t drink too
much before bedtime
7.
Rethink of nightcap
Yes, alcohol may make you feel sleepy, but remember that it
may also affect to your need to use the restroom at night. Having a couple of
drinks can help you get to sleep faster, but also affect to your sleep quality
by increasing the number of time you wake up for using the toilet.
8.
Increase melatonin
Melatonin is the name of an endogenous hormone, which can
also be found in drug stores. Melatonin helps control your sleep-wake circle
and it’s better to increase its natural melatonin level instead of using
medicines. Sleeping in a dark room may help alter the normal production of
melatonin, a main factor of a good sleep. According to another aspect, getting
an hour of sunlight during the day when you still awake will cause a
biochemical reaction that naturally increases melatonin production.
9.
Get comfortable
Make sure that you sleep on a cozy bed with clean pillows
and supportive mattress that can make you feel comfortable during sleeping
time. If your pillows have been using for more than 2 years, so it’s time to
replace for new ones. And don’t forget to wash them regularly too.
10.
Keep in mind the purpose of your bedroom
Break your habit of working on a laptop in the bedroom or
falling asleep in front of the TV. It’s better to take computers, televisions
or other electronic devices out of the sleeping environment as they may emit
light throughout the night and affect to your sleep quality. This also means
keeping everything but sleep and sex out of your bedroom.
11.
Diet
Keep in mind that
what you consume into your body may affect to your sleep quality
What you
consume into your body may affect to your sleep quality. Therefore, eat foods
that are rich in natural melatonin such as tart cherries, bananas or fish,
which are high in vitamin B6, a main part to the body’s production of hormones.
Dairy products and leafy greens are rich in calcium, while whole grains are
rich in magnesium, both of which can affect to your sleep quality.
