11 tips for a better sleep

Following these tips will improve your sleep significantly. Sleep tight!

1. Daylight
   Try to get a lot of daylight. Happy in the morning.

2. Train
   Exercise gives a better sleep. But do not exercise later than four hours before going to sleep. Then, endorphins and adrenaline can keep you awake.

3. Regularity
   Sleep at regular times. Go to the same time each evening and go up the same time each morning. Even on weekends. In this way your body will get used to.

4. Do not take a nap
   If you sleep in the middle of the day, only your next night sleep will be worse. It is better to go to bed in the evening. If you are going to have a nap, you should not sleep for more than 20 minutes.

5. Avoid coffee, tea and coke
   These things contain caffeine which has an uplifting effect. Avoid these 4-8 hours before going to bed.

6. Relax before bed
   Before going to bed, do some relaxing things such as relaxing in the apartment and lighting candles, reading a book or swimming.

7. Avoid alcohol
   You may think a bedfighter can make you sleep better, which may be correct. But sleep quality will be much worse during the night.

8. Turn off the phone
   Sound from the mobile phone interferes with your sleep. With a poor sleep quality, you will also get tired the next day.

9. Quiet, dark and cool
   Your room should be quiet, dark and cool to make it easier to fall asleep. If it sounds like neighbors or traffic, you can use earplugs. If you can not get it dark enough, you can use a sleeping mask or buy blinds. 16 degrees is the optimal inhalation air temperature for a good sleep. However, it is important that you do not freeze but have a warm blanket on you.

10. Turn the clock away
    If you can not sleep then you should avoid watching the clock. This will only stress you. Do not hunt you. One night less sleep is not the whole world. You will regain your sleep later.

11. Go up straight away
    Always go up immediately when the alarm clock rings. Do not lie and pull yourself.

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