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To many people, there is nothing more frustrating than not being able to sleep. If you just want to sleep, but while you go to bed, you find that you cannot fall to sleep. For example, tossing and turning all night. Everything happened during the daytime or in the past go through your mind like racing. The noises outside keep you awake and annoy you finally which makes you harder to sleep. The experience mentioned above is horrible.

On the other hand, nothing skills your ability to get things done faster than a bad night’s sleep. And a bad night’s sleep makes people difficult to focus on what they do, not to mention putting more creativity into their work.

People need good sleeps because taking a good sleep is not only help us to be more aware of how to do our work well, but also of great benefit to your health. Then how to get good sleeps?

We can read many books and articles that provide us suggestions about how to sleep. And now we just want to share some efficient ideas with you.

1.Sleep only when you feel sleepy.
If you go to bed before you feel sleepy, you are more likely to fall in tossing and turning, and will active your minds in reviewing everything which makes you more difficult to fall to sleep.

If you are not sleepy, you can simply get up, to read some books, or you can also do something boring until you feel sleepy.

2.Go to bed at the same time every night and get up at the same time every morning.
Set up your sleep schedule and stick to it, even on weekends. Set a sleep routine then you will find it much easier to fall to sleep and wake up.

3.Don’t take naps.
Don’t take naps, especially hours before you go to sleep. This will ensure you are tired at bedtime. If you just have to take naps or else you cannot work more efficiently, you’d better sleep less than one hour before 3pm.

4.Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to make you sleep well, but you have to pay more attention for the time. Taking too much exercise, especially the vigorous exercise will make your nerves excited and you cannot get to sleep.

For maximum benefit, exercise at least three hours before going to bed, especially if you are the type of person who becomes more alert with exercise. Exercising in the morning or early afternoon will not interfere with sleep.

5.Make your bedroom only for sleep.
Keep the television, laptop, cell phone, food, etc. out of the bedroom. And what’s more important, don’t make bedtime the time to solve your problems. Make a to do list for the next day then try to clear your mind.

6.Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine.

Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

7.Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

8.Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

9.Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

If you need to get up during the night, do not expose yourself to bright light. Intense light can reset your internal clock and make it harder to get back to sleep.

All the tips mentioned above for getting a better sleep will help. But you can also go to your doctors for more information and expertise advice.