How you can get a bettter sleep

Sleep means a situation of body and mind such as that which typically recurs for several hours every night, in which the nervous system is totally inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended. It is so much important for  human health.

But some reasons people can not sleep better .So, here I will discuss about how people get better sleep in healthy way ..

1.Exercise is a important thing for better sleep. Before going to sleep a person should exercise cause it will tired the man and give him a better sleep.

2.Fixed a healthy time to go the bed. If though this will not quick feedback but after sometimes it will work in better way.

3.Have to avoid drink after lunch. The effect of beverages such as coffee, tea and soft drink can linger form as long as 8 to 12 hours after  they are consumed.

4.At the bedtime should take a cup of milk. Milk contains the chemical tryptophan, which will help a people to fall sleep.

5.Avoid sleeping pills. Even though 25% of U.S. adults report having taken medication for sleep in the previous year, in the long run  sleep medication can do more harm than good, because they disrupt the normal sleep cycle.

6. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.

7.This is one of the best policy to do a good and healthy sleep but it can surprise a man because this policy is try not to sleep.This approach works because people often have difficulty  falling a sleep,because they are trying so hard.A better strategy is to go to bed only when you will feel tired.If you don’t get to sleep within 10 minutes ,leave this bed room and do something else,returning to bed when you feel sleepy.continue to this process all night if necessary.But get up of your usual hour in the morning,and don’t take any naps during the day.After three or four weeks,most people become conditioned to associate their deds with sleep and full asleep rapidly at night.

8. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up