1. Stick to the regime. To quickly go to sleep at night and easy to get up in the morning, you go to bed at one and the same time.
So, your body is automatically ready for bed or rise. Yes, probably, in the first days you will feel the results, because in order to get your body completely rebuilt on a new schedule, you need 3 weeks. But after that, you will notice the first results of the compliance regime.
2. Take a warm shower or bath before bedtime. Try this time not only relax your body but also to get rid of the negative, anxiety or too happy thoughts. Rinse off all the day's events and experiences, adjusting your body and mind to rest.
3. Avoid bedtime drinks with caffeine. Yes, coffee or strong tea - is a great way to wake up your body in the morning, but at night it is quite unnecessary (you do not want to lie in bed 2:00 without sleep and in the morning to get up again completely broken?). Coffee or strong tea is better replaced with warm milk or weak tea with honey and mint.
4. Ventilate the room before going to bed. Fresh cool air - a pledge of comfort and sound sleep. Do not forget about the fact that the most appropriate sleep temperature - 18 0C. Try to turn off all heaters before going to bed or open a window to your bedroom was the right temperature.
5. Avoid alcohol. There is a very widespread opinion that after the liquor better sleep. This is mistake. Yes, you may fall asleep faster, but your nervous system is aroused, you can often wake up, that will not contribute to the normal sleep and rest.
6. Sleep only at night. Try to resist the temptation to take a nap a few hours in the afternoon (of course, if you have not had a night shift). 1:00 sleep during the day may take you a few hours of sleep a night.
7. Do the exercise day. It is known that the human body uses sleep to recuperate. What to recover, if nothing has been spent? So make sure your body a little bit weary. Besides, exercise is not only useful for sound sleep, but also for the beautiful figure. Only do they need to be not later than 2 hours before bedtime.
8. Avoid eating before going to bed. Your dinner must be no later than 2 hours before bedtime (and exercise) and not too dense. Remember how many times have you tossed and could not sleep because of the heaviness in the stomach. In addition, extensive dinner adversely affects not only sleep, but FIG. So that a light supper - a double benefit.
9. Relax before bedtime. I was advised to take a warm shower or bath before bedtime. In addition, it helps relax favorite book or relaxing music. Try as much as possible to get away from the worries, feelings and "let go" passing day.
10. Summarize the day. Not less than one hour before bedtime, try to sum up the day, and "close" him tick, what you have done, and what needs to be done tomorrow, what mistakes were and what can be corrected. Do not carry a negative into a new day, while making your sleep restless and ineffective.
11. Sleep in peace. Try as much as possible to ensure the silence during his sleep. Nor should we fall asleep to the TV or radio.