Exercise
Exercise such as walking, cycling and swimming helps improve the quality of sleep. It is possible to exercise for 30-40 minutes every day, or in the case of time constraints, it is possible to exercise twice a day for 20 minutes at a time. Caution should be exercised immediately before sleep, but prefer to perform before sleep three hours or more because exercise near the time of sleep stimulates the body and therefore difficult to sleep.
Eat foods rich in carbohydrates and proteins
Proteins help the body produce tryptophan, an amino acid that causes drowsiness. Carbohydrates help the brain take advantage of it, for example, foods containing proteins and carbohydrates together: peanut butter, toast, nuts, and low-fat cheese.
Relaxation techniques
Relaxation techniques can be used by:
- Count with taking the same deep.
- Meditation is like visualizing scenes that are gracious to the soul or visualizing a comfortable scene to relax.
- Gradual muscle relaxation which starts by regular breathing and tightening a range of muscles, such as toes, while continuing to tighten and relax the leg muscles, abdominal muscles, arms, chest, and head.
- Take a warm bath before bedtime.
- Reading a book helps relieve stress.
Other ways to help fast sleep include:
- Eating melatonin-rich cherries helps the body regulate sleep times.
- Waking up at the same time every day; the body follows the rhythm of the biological clock that allows the person to do the same activities at the same time every day, where the body creates a pattern that does not change and get a better sleep and get ready to wake an hour or two before getting up from bed, The person every day at a different time and the quality of his sleep will be uncomfortable.
- Exposing the body to the sun every day for a few minutes, getting 30-60 minutes of natural light outdoors, this helps the body to sleep.
- Avoid siesta during the day as it is difficult to sleep at night.
- Turn off TV, computer and phone because electronic devices stimulate the brain to work.
- Avoid stimulant drinks that make sleep as difficult as caffeine, alcohol, and also drink plenty of water before bedtime has the same effect.