9 Easy ways to sleep better & bull; hello healthy

A good sleep recommendation ranges from 7-8 hours. However, sometimes it is difficult to fulfill this recommendation if there are many deadline work projects that must be fulfilled, not to mention other trivial things that you find on a daily basis that actually make the stress rise even more.

When you feel very tired when you wake up in the morning, followed by a stabbing headache, even falling asleep during the day, this is a sign that something is wrong with your sleep routine. Check out this article to find out tips and tricks for getting enough sleep, as well as getting a good night's sleep.

1. Do not eat dinner near bedtime

The digestive process takes a long time, and of course you don't want to lie down immediately after eating. Going to bed immediately after eating can increase stomach acid levels and trigger stomach ulcers. Sometimes it can also cause burning sensation in the stomach, chest, and throat. Leave adequate space between dinner time and bedtime.

2. Take a warm shower before bed

At night, our body temperature drops and we start to feel tired, sleepy and lethargic. The cooler the body temperature, the less motivation we are to do important activities, such as breathing and pumping blood.

Cooling the body is one of the body's natural ways to signal that we are ready for sleep. However, cooling down at night can be a nuisance if we are in a hot, humid environment, where the air tends to stay at room temperature or even hotter.

Taking a warm bath before bed can help your body to lower its natural temperature and also relax the muscles of the body, so that you wake up fresher in the morning.

3. Set the room temperature

The ideal room temperature for getting a good night's sleep is 20-23 ° C

4. Do not play on your cellphone or laptop in bed

Melatonin, the body's natural hormone produced by the pituitary gland that helps you sleep, is only present at night. So, when you turn off your bedroom lights and stop fiddling with your phone before bed, your brain and eyes will start sending signals to your pineal gland to start producing melatonin.

If you are among those who cannot be separated from your gadget, install apps like F.Lux that can reduce blue light waves from your device.

5. Yoga or meditation before bed

Mild exercise coupled with a short breath relaxation session 10-20 minutes before bed can help you sleep better, but don't overdo it because your body will actually get more tired and can be distracted from sleep.

Yoga or meditation can be a powerful way out against insomnia, not only to calm the mind from work stress, but also to prepare the body for deep sleep.

6. Create a simple evening routine

Turn off the lights before 10 o'clock, drink warm tea before bed, or read a light book before bed. Whatever it is, getting used to a little routine at night is meant to tell your brain that it's near bedtime so that it will start sending signals throughout your body to get ready for sleep.

7. Keep the alarm away from you

If you can't sleep, or wake up at night and see the time passing as "haunting" you, it will make you nervous and anxious, and it will be harder for you to resume or resume sleeping.

8. Prepare clothes and briefcases before going to bed

Deciding what clothes to wear for the day can be a time-consuming task, not to mention it can take quite a while to prepare. Not infrequently, office dress code becomes a burden on the mind before going to bed. Wrong, clothes your office makes you moody all day.

Save your time in the morning to be able to relax a little by preparing everything you need for the next day at night before going to bed, including your lunch and breakfast.

9. Stop drinking coffee and alcohol in the afternoon

To get quality sleep, cut out any form of caffeine (tea, coffee, energy drinks, soda, even chocolate candy) and alcohol at least eight hours before bedtime.