How to: ensure good night rest

Toss and turn, sleepless nights relatable? You’re not the only one. More people’s have sleeping issues. Time to get rid of it and make you better in bed, better at sleeping.

good at sleep

Exercise daily
Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
Avoid alcohol, cigarettes and caffeine
Alcohol, cigarettes and caffeine can disrupt your sleep. But because all the three of them are hard to stop suddenly  start reducing.
Eating and drinking
Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Also avoid spicy food before sleeping, it will keep your busy and that may make sleeping difficult.


Sleep in a clean room
A messy and no fresh room can also disrupt your sleep. Make sure you open your window everyday for some fresh air and check out this link for cleaning tips. It may be nice to sleep in a warm room but, it’s not good for you. It’s better for your respiratory system, but it also ensures that you fall asleep faster. You can’t sleep quick in a warm room because your body will constantly be busy cooling down.
Sleep all night life all day
Sleep at time. Night rest is more important than sleeping through the day and living at night, that more something for owls. My parents always say “the night is for sleep” so make sure to ensure good night rest.
Day report 
It hasn’t to be perfectly or wrote. You can summarize your day on paper or in your mind or whatever. Think about what happened and what you would like to do better and what you’re proud of. Express your feelings and sleep with clear mind.
Muslims: Learn al baqrah ayah al Kursi (225). It’s handy for many moments and so for before you sleep. Recite ayah al Kursi or even better the whole  surah every night when you lie in bed. It will help you relax your mind.
Others: I’ve heard that few minutes of yoga meditation before sleeping can make you sleep better. And pranayama and Reiki can also be effective.You can try it for once if it works for you.

Hope this tips will help you, otherwise contact a doctor or psycholog.

source:, friends and experience

Image: weheartit


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