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12 Tips to Get a Better Night’s Sleep 

These are simple tips that are important to remind yourself of when you have trouble falling asleep.

Consider Your Schedule 

Adjust your routine. Go to bed at the same time and get up at the same time. If you want to get a good night’s sleep on the weekend, try to sleep no more than 8 hours anyway.

Get up Early 

If you want to establish a routine and find it hard to fall asleep earlier, then go the opposite way – start getting up earlier (or rather make yourself do it). Then the body will naturally start to fall asleep earlier. So even if you are eager to try online gambling real money South Africa at 2 am, go to bed and postpone such entertainment until your weekend.


Throughout the day, try to engage in physical activity for at least 20 minutes a day. You don’t need to force yourself to kill yourself at the gym – even a brisk walk can bring tangible benefits.

Remember About the Atmosphere 

Create favorable conditions for sleeping in your bedroom: coolness, darkness (blackout curtains and a sleeping mask will help), silence (earplugs to help).

Change Your Diet

Avoid heavy food 2-3 hours before bedtime. Otherwise your body will waste energy on digestion instead of recovery processes.

Drink Another Tea

Instead of black or green tea before going to bed, it’s better to drink herbal infusions and decoctions of mint, melissa, valerian, motherwort, chamomile. If you have problems falling asleep, drink coffee, black and green tea only in the first half of the day – before 3 p.m.

Less Screen Time

Limit your screen time in the evening. First, cell phones, tablets, TVs and computers have screens that emit blue light, which reduces melatonin production. Second, even if your smartphone is set to night mode with yellow light (we highly recommend doing this), your brain is still not relaxed when scrolling through your social media feeds or watching a show.

Turn Off 

Put your phone on “Do Not Disturb” mode at night so that notifications or vibrations don’t disturb your sleep. Better yet, remove gadgets from your bedroom altogether.

Choose Quality Bedding and Sleepwear

Your sheets, blankets, and pajamas play an important role in making your bed feel cozy. Look for bedding that feels good to the touch and will help maintain a comfortable temperature throughout the night. Color and material are not as important, but it’s advisable to choose natural fabrics.

Choose a Mattress and a Pillow

The best mattress is the one that fits your needs and preferences. This also ensures, along with the perfect pillow, that your spine gets proper support and you wake up without back or neck pain.

Reconsider Your Purposes

Use your bed only for its intended purpose – no food and no laptop with work. You need a strong mental association between your bed and rest, so try to keep your bed activities strictly limited to sleep.

Choose Your Aroma

Experiment with aromatherapy. Studies have shown that aromatherapy with essential oils, such as lavender, can promote relaxation and improve nighttime sleep.

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