Sleep Quality

Sleep is a good time to rest physically and mentally. Sleep enough is not only determined by the length of time to sleep, but also of quality. Here are the things that can and can not be done before bed, to get quality sleep.

Do the following things before bed:
* Warm water bath before bed.
* Allocate at least half an hour to relax before bedtime.
* Make bedtime routines and rituals, such as cleaning the skin followed by the use of body care products, or read a book light or scriptures and pray.
* Choose the most comfortable mattress.
* Wear loose cotton clothes to sleep.
* The use of socks while sleeping can make it easier for someone to sleep when the body is warmer, you’ll fall asleep faster.
* If the mind is busy thinking about certain problems, try to think of happy moments or use visualization techniques.
* Avoid distractions during sleep by closing the door, adjust the room temperature comfortable, not too hot or cold, and minimize light and sound.
* Keep your routine when you wake up in the morning, even on weekends, any hour you begin to sleep, to balance the body.

Things that should be avoided before bedtime:
* Drinking tea or coffee two hours before bedtime.
* Drinking alcoholic beverages, because it can cause anxiety or the body becomes active.
* Exercising close to bedtime.
* Drink plenty of water, because it will cause a sense of urge to urinate during sleep.
* “Trying harder” to fall asleep. The harder you are, the harder you fall asleep and this can be frustrating. If you can not fall asleep, get up from bed, leave the room and read a light reading until you feel sleepy.

Enough