How to get a better sleep

• Maintain a regular sleep schedule. It is especially important to have a consistent wake-ip time.
• End your day before going to bed and develop a regular sleep routine to cue your brain to sleep.
• Create a relaxed, calming sleep environment. Your room should be cool and your mattress and pillow should provide good support.
• Exercise daily for deeper, quality sleep, but allow 3 hours after workouts before going to bed, since exercise raises metabolism.
• Eat well-balanced meals throughout the day to maintain energy levels. Do not eat a heavy, late evening meal before bedtime, since it affects sleep quality.
• Watch stimulant intake, especially late in the evening. Caffeine remains in the body up to 6 hours. Limit nicotine and alcohol use, since later in the night the act as stimulants and disrupt sleep.
• Leave the bedroom if you cannot sleep. Tossing and turning can create a negative sleep pattern and soon your bed becomes the enemy.
• Examine any medications you take to see if the contain caffeine. Many common medications interfere with sleep, such as aspirin, antihistamines, and antidepressants.

Source: www.medical-health-care-information.com