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Choose A Bed Build For Two
- Make sure you have a bed big enough for the two of you to stretch out and sleep comfortably
Reduce Stress - try this exercise before you go to bed
- Sit quietly in a comfortable position. Close your eyes and relax all of your muscles, beginning with your feet and progressing to your face
- Breathe ineasily through your nose, and exhale through your mouth
- Continue for ten to twenty minutes
Exercise To Stay Fit
- Exercise increases the heart and lung fitness and reduces stress, anxiety and insomnia
Keep Mentally Stimulated During The Day
- Boredom can cause loss of sleep. If you're physically and mentally active, you're less likely to get bored
Eat A Proper Diet
- Eat vegetables and fruits, whole-grain cereals and bread, rice, pasta, fish and poultry. Limit your intake of fat. Avoid fried food
- Eat a healthy breakfast, a substantial lunch, and a light dinner
- Stay away from food that cause indigestion, gas or heartburn
Stop Smoking
- Nicotine stimulates brain wave activity and increases blood pressure and heart rate
Reduce Caffeine Intake
- Do not drink coffee, tea or soft drinks that contain caffeine within six hours of your bedtime
Avoid Alcohol Near Bedtime
- You should never use alcohol to fall asleep. You may indeed fall asleep quickly, but your sleep will be disturbed
Take A Warm Bath Before Bed
- Just before going to bed, take a warm soaking bath. This will send blood away from the brain to the skin surfaces and make you feel relaxed and drowsy
Establish A Bedtime Ritual
- Engage in a nightly ritual of reading for pleasure just before turning off the lights
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