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Open window in your bedroom before going to bed
The best temperature to sleep is 17-18 C degrees, turn off your heater and remember about good humidity air
The best time to sleep is between 10 pm - 6 am. It is recommended: adults to sleep 8 hours but children need to sleep longer minimum 9 hours
Use 100% cotton bedding and pajamas
Don't watch TV before going to bed. It would be more beneficial if you listen to classical/relaxing music
Don't use phone when you go to bed but read relaxing book instead
Turn off Wi-Fi before going to bed, you can avoid electric smog thanks to this
The last meal of the day eat last meal 2 hours before going to bed
Take a shower using hot and cold water in turns. It is perfect for your blood circulation.
When you go to bed, do a few stretching exercise and drink glass of warm water
Time in bed is for you or your partner but don't talk about problems ….., try to relax
Remember about breathing through your nose, avoid mouth breathing
The best position to sleep is on your left side
Remember about turning off the lights. Melatonin (hormone of good sleep) is best secreted in darkness.
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