Best 10 ways to improve your sleep 

The World Sleep Society has developed sleep hygiene guidelines for adults. If you follow them, problems will bypass you.

                                                                 

1. Go to bed and wake up at the same time.

Many of us indulge ourselves on weekends and sleep almost until lunchtime. However, scientists believe that because of such inconsistency, our regular rhythms go off track. Getting up and going to bed at the same time every day will help improve sleep.

2. Take sleep breaks when you feel tired.

After a short nap, you will regain your stamina. However, keep in mind that an afternoon nap should not take more than 45 minutes.

3. Give up bad habits.

Experts advise not to drink alcohol and not to smoke at least four hours before bedtime. despite the fact, these habits are best to quit as soon as and for all.

One of the best professors of Neurology at the University of Parma and Chairman of the World Sleep Day Committee in 2018 said that good habits have a good effect on the quality of sleep. And many studies show that the quality of sleep is much more important than its quantity.

4. Cut down on coffee.

The World Sleep Society recommends that you stop consuming coffee at least six hours before bedtime. Keep in mind that it is found not only in coffee, but also in tea, carbonated drinks, and even chocolate.

                

5. Don't eat before going to bed.

You can have a light snack. But four hours before bedtime, you should not depend on heavy, spicy, and sweet foods.

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6. Don't exercise before going to bed.

Experts insist that sports should be practiced regularly. However, physical activity just before going to bed can harm its quality.

   7. Choose comfortable bedding.

If you wake up in the middle of the night feeling hot under your usual woolen blanket, then it's time to change it. For your own health.

8. Aircondition (AC)  bedroom.

In a recent study. It revealed if window opening-mediated bedroom ventilation and its impact on sleep quality of healthy, young adults / Indoor Air that when the window is open, the quality of sleep improves. If you have air conditioning, then select the temperature that is most suitable for sleep. It should be a few degrees lower than normal.

9. Eliminate distracting noises and lights.

Electronics items in the room can interfere with your sleep. For example, a flashing digital clock, a beeping computer or phone, and, of course, a TV on so you need to switch off all the electronics gadgets to avoid the distraction before going to bed.

10. Do not engage in irrelevant activities on the bed.

Using a smartphone or laptop, we can easily answer emails while lying on the bed. However, this may lead you to associate this place with work. Stop doing that. 

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By following these rules, you will improve the quality of sleep, as well as prevent its fragmentation and lack of sleep. The latter can lead to serious health problems, including mental disorders and cardiovascular disease.