Don't watch the time

Help your brain shutdown

Perform regular bedtimes rituals

Keep your bedroom primarily a place for sleeping

Make sure your bed, pillows and sheet are soft and comfy

Minimize fluid intakes before you go to bed

Pull the curtains back

Avoid taking naps during the day

Always exercise

Stop smoking and minimize caffeine and alcoho

Keep a regular schedule

Keep a journal

Discipline is the key





I think every person experience the occasional bout of sleeplessness , then recover a few nights later. Base on study one of ten people have chronic sleep problems. Even if we can manage some sleep every night and don't believe that there is some problem in the way we sleep.Everyone upon getting out of bed in the morning, should feel recharge, refreshed and ready for the day. But some of us right after we wake-up do not feel refreshed, but feel the opposite drowsy, sluggish and want to just lay in bed for more minutes. If we feel this way every morning and we feel that this is our normal way of sleeping, i think this is not right, there's a price to pay for not sleeping well..Here are 13 tips to have the sleepiest and effective way to have that good night sleep1.-This make even harder for you to fall asleep and adds to your anxiety about staying awake as each minutes passes.2.- Visualize something relaxing or repetitive so your minds quiets down. Imagine climbing down endless stairs, staring a flickering candle and the most common count jumping sheep.3.- at least try to have a warm bath or hot foot soak, and sip some tea, all this rituals send signals to your body that its ready for bedtime.4.- Avoid doing work in your bedroom, let your mind and body get used to the fact that your bedroom is a place for rest and privacy.5.- Invest of right bed accessories that gives comfort and gives support to your body from head to toe , high quality cotton sheets are the best for restful sleep.6.- This is really important for people who tend to wake up in the middle of the night because of a full bladder.7.- Waking up to sunlight will help regulates your body's natural biological clock. also keep your room as dark as possible when sleeping.8.- at this may affect your body clock and make it harder to sleep at night. If you feel that you need to nap, be sure to do it as early in the day as possible and to sleep briefly for 30 minutes or less.9.- A minimum of 25 to 30 minutes of exercise a day can help can help you sleep, avoid working out right before bedtime, as exercise stimulates the body and make it harder to doze off.10.l - Aside from numerous health problems associated to smoking , the nicotine int cigarettes acts as a stimulants and can make you awake and can make sleeping difficult. Avoid drinking caffeinated and alcoholic drinks for a minimum of four hours before you go to bed , although drinking alcohol can make you sleepy at first but in cause you to wake up in the middle of your sleep.11.- sleep when you are sleepy and wake up at a fixed time every now and then.12.- write all your concerns in a journal along with their possible solutions before heading off to bed can help prevent you from dwelling on them, jot them down and then forget about it.13.- you must have discipline for you to do all of this.

