Find out how our bedroom environment, what we do before we go to sleep and how we eat and drink affect our sleep.

The sleep is very important part of our life, we spend almost 1/3 of it sleeping. If you did not get enough sleep, you will definitely feel tired and will not be as productive, as you would like to be. You mood will not be very good, and not to mention the health risk of not getting enough sleep every night. Sometimes even though we want to fall asleep it does not work. We spent hours in our beds just moving from one side to the other and back and forth. There are although few reasons why you can not fall asleep easily. The following tips might give you an idea why it is not working sometimes.

1. The sleeping environment

First of all, get a comfortable mattress and pillow, and get it today. Remove the ticking clock and buy yourself a clock, that does not make any sounds. Make sure the water is not dropping in the bathroom. Make sure that the temperature in the room is not too high and the air is fresh.

2. Do not take a nap too late in the afternoon

Next time you do it, notice that it is harder for you to fall asleep at night.

3.Food

In one of the previous articles about eating habits, we wrote about how important it is to eat slowly in order to avoid surfeit. If you go to the bed with a full stomach it will definitely make it harder for you to fall asleep. Also do not drink a lot of water just before you go to bed, because this will make you wake up in the middle of your sleep to visit the WC.

4. Coffee

All products, that contain caffeine are stimulants, that can have effects up to 8 hours after consumption. So, avoid drinking coffee and other similar beverages few hours before going to bed.

5. Nicotine is also a stimulant. It is causing the smokers to have only very light sleep.

6.Routine and sleeping schedule

If you follow some kind of schedule, it will be much easier for you to fall asleep. The body will adjust its biological clock to your schedule. Do not break it on weekends.

7. Alcohol

Many people think, that few drinks will help them sleep. This is not the case. The alcohol will only deprive you from your deep sleep stages and you will probably wake up once its effect is gone.

8. Relax before bed

Reading a nice book is an excellent way to relax before you sleep. It will calm you down and will help you to forget your daily concerns.

9. Time

If you can not fall asleep in 20-25 minutes, better stand up and do something that will calm you down and help you feel relaxed. If you stay in bed and try to sleep persistently you will definitely get more and more nervous.

10. Be positive

Do not go to bed with the attitude that you will not fall asleep. Sleep is a natural thing an you will make it. Do to think about it, because as long as you repeat yourself that you have to sleep, you will never make it. Instead of this, choose to think about something nice, and you will turn your dreams into a healthy sleep.

Photo: lady-bug