A strong, healthy sleep will not come, as soon as you jump into bed. The optimal mode during the day will help you relax at night. Get ready to bed in advance. So, before the end there is ..

16 hours better to wake up on your own.

If you are forced to get a call, set the correct duration of sleep. The full sleep cycle lasts 90 minutes. If you are woken up at the end of the cycle, the day you will feel broken. With a duration of sleep 5.5.7 or 8.5 hours, awakening will be easy.

10 hours at lunchtime, be sure to go out into the street. Solar starvation caused by a deficiency of natural light is very poorly affected by sleep quality. Even daylight lamps are not the best replacement for natural ultraviolet.

7 hours drink the last of the permissible 3-4 cups of coffee. Violation of caffeine-mode or a dose of 435 mg can cause insomnia. The same applies to tea and Coca-Coles, where there is a fairly exciting caffeine or its analogue Tein. Unable to abandon the invigorating cup of coffee? Add milk to a cup of coffee.

6 hours from16 to 18 o’clock in the evening of the lunge of all sports. At this time, physical activity brings tangible benefits to the muscles and reduces extra centimeters on the waist. Even a small half -hour lesson will make the night sleep more calm: the body itself will require deserved relaxation and rest.

For an hour, dinner should end no later than 3 hours before bedtime. It would be nice to turn on a small portion of light products in the “Good night” menu. Baked potatoes, banana or cup of cut pineapple contribute to the production of the hormone of the joy of serotonin and sweet, calm falling asleep.

1 hour restore order in your personal sleeping kingdom – bedroom. The air should be fresh and cool, not above 19 ° C. Cool will help the body quickly reduce the temperature to 36.4 ° C required for a healthy sleep. This is also facilitated by an indifferent (not hot and not cold) shower.