Improve the quality of your sleep.
Take care of your health: You must avoid heavy meals and drinking excessive water in the late evening. You should stop your intake of caffeine, chocolate, soft drink, maté and black tea at least 2 hours before bedtime. Having a healthy, low carb snack, chamomile tea or glass of milk can help you to sleep well.
Take care of your body: Practise good personal hygiene habits to protect your oral and body health. It is recommended that alcohol not be consumed in the last three hours before bedtime and avoid nicotine consumption around two hours before going to sleep. You can exercise in the evening at least three hours before bedtime.
Take care of your mind: Banish work worries for approximately three hours before going to bed. Focus on positive thoughts, stop thinking about your problems at night. Abdominal breathing will reduce your psychological stress.
Try to relax: Take a warm bath around two hours before bedtime to relieve body tension cause a slight decrease in body temperature. Use lavender, chamomile and bergamot oil for sleep as they have a calming effect. Do a self-massage, meditate or stretch pre bedtime.
Sleep duration varies from person to person as the process is influenced by biological, genetic and environmental factors. Therefore, not everyone needs seven to nine hours of sleep per night.