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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.

Description: Don’t drink too much before bedtime

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

Description: Keep in mind that what you consume into your body may affect to your sleep quality

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.

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