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Avoid caffeine, alcohol and other chemicals that will impede you to fall asleep

The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy. So to keep energetic and efficient at work, you better be away from coffe for 6 hours before your bedtime.

Do exercise

owrking out is great for your body and mind – and it can also help you get a good night’s sleep. But, for some people, exercising too late in the day can interfere with how well they rest at night. The best time to do excise is in the morning, this will help improve your sleep quality. Make sure to exercise  at least three and half a hour a week, a study shows that people who exercise for about three and a half hours a week had an easier time falling asleep than people who exercise less.

Eat less at dinner

Not a grumbling stomach can be distracting enough to keep you awake. An overly fully belly can have that effect as well . Avoid eating too much within two to three hours before bedtime. If you're hungry right before bed, eat a small healthy snack to satisfy you until breakfast. Remember drinking a cup of warm milk before bedtime will help you to have a good sleep.

Find the suitable beddings and sleep position

A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you. The pillow you choose may depend on your preferred sleep position. If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.

Be tech-free befofre bedtime

Try to remove distractions from you bedroom. It is better to watch TV, check social media and eat in another room. As this will allow you to relax with no distractions in your bedroom.Be mindful of the presence of gadgets and electronics, such as computers, phones, tablets and TVs. The backlit 'blue light' displays suppress melatonin production – the hormone that helps you sleep; the suppression of melatonin causes sleep disruption. You should stop using these devices two hours before you go to sleep to minimize their impact on your sleeping.

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