1. Create a conducive environment
Remove objects such as radio and television from the bedroom. Room is a place to sleep, instead of watching television. People will easily fall asleep when the room is cooler than warmer. Therefore, create a cool room.
Turn off the lights, because the brain is easier to prepare the body to sleep in a dark room. Make sure the sheets are always clean. Pillows, bolsters, and mattress should also be comfortable so that we can sleep soundly.
2. Set sleep and wake times consistent
Every person has a biological clock that records and tracks sleep patterns. When the body had regular sleep pattern, your brain will automatically send signals to the body to relax and go to sleep. The body will automatically wake up when it was enough to get a break.
3. Stay away from sleeping pills
Stay away from caffeine and nicotine at night because it can interfere with rest. Caffeine is a stimulant that activates the brain, while nicotine speeds up metabolism, so that your body is still energetic. Choose milk or hot chocolate before going to bed.
4. Regular exercise
Avoid heavy exercise close to bedtime because it will increase body temperature keeps you awake. Ideally, exercise done 4-6 hours before going to bed. To stay healthy and sleep well, move your body 20 minutes a day.
5. Lower temperature
People tend to quickly fall asleep when the body temperature decreases. So, really hot bath before bed it does not accelerate.
6. Do not force yourself to sleep.
If you can not sleep, try to get out of the room and do something that in time they make you drowsy. For example watching television, reading, or listening to soft music. Immediately returned to the room when sleep began to attack.
7. Avoid napping.
Napping can disrupt your sleep patterns. Naps ensure you get enough rest day, so that your evening was awake.