The sleep is important in related to losing weight, recovery and prevention of injuries, lack of focus and whole living and health.

In accordance with the research issued in The Lancet Medical Journal, habitual lack of sleep probably quicken or increase the attack and seriousness of illness from high-aged like high blood pressure, type two diabete, fatness and lack of memory.

Only 1 week of deprivation of sleep may change hormone level and the ability to metabolize carbohydrates.

The research scientist discover that during sleep deprivation, the human's blood sugar level use forty percent longer to drop subsequent the higher carbohydrate food, draw a comparison between the control group or well slept group.

The capacity to react and secrete to the insulin which assist control blood sugar has been reduced by 30 %.

Moreover, people who has deprived sleep will raise the nighttime concentration of a hormone cortisol level, (a steroid hormone active in carbohydrate and protein metabolism), and lower thyroid stimulating hormone level.

the increased cortisol level imitate level which is found in old people frequently. Perhaps it will and may be concerned with age-related insulin resistance and lack of memory.

According to the above, we have 22 methods to help you sleep good -

1) If possible, go to bed around 22 o'clock. Since most of physical – as most of the physical restoration in the body produces from 22 o'clock to 2 o'clock. Such as the gallbladder get rid of toxins by this time. If you are still wake up so your liver will be worked too much and it may release toxins to the bloodstream.

2) Set up a habitually, relieving sleeptime pattern like sinking into bathtub with a hot water and relax by your easy-listening music or your favorite book. Some researches advise that taking a bath by hot water before sleeping will comfort the shift into sleep deeply. However it should be made soon enough that you will no longer sweating or overheating.

3) Establish the sleep-helping surroundings that is dark, silence, restful, chilled, and no disturb. Create your sleep surroundings to set up the enviroment you need for your sleeping. Besides set your bedroom return of the value you set on sleep. If there are still left even the smallest bit of light in room, it can interrupt the circadian rhythms and the pineal gland's generation of serotonin and melatonin.

4) Keep away from stimulating activity before going to bed such as doing the job, clearing bill, fighting in competing games or solving any personal serious problem.

5) Keep away from disclosure to bright light before going to bed as  it give a signal to nerve cells which aid to manage the sleeping or waking circle that it is time to wake up not to sleep.

6) Do not turn on the light when you need to go to bathroom during the night. If you turn the light on, you will suddenly stop all production of the important sleep assist melatonin.

7) Taking the high protein light meal many hours before bed works for many but not all because it rely on metabolic type. It can make the L tryptophan needed to create melatonin and serotonin. Too, take a tiny piece of fruit. It can assist the L tryptophan pass the blood brain obstacle.

8) Keep away from foods which you might be sensitive to. It is especially real for dairy and wheat foods, because they might cause effect for sleep, for example causing apnoea, too much congestion, gastro-intestinal disturb, and gas. More rice will increase blood sugar and restrict sleep. After that if blood sugar falls too much which is called hypoglycemia, you may wake up and not be able to try to sleep again.

9) Always exercise. It is good to finish the exercise at least few hours before going to bed. Usually, always exercise will make you fall asleep easier and help to deep sleep. Anyway, exercising irregularly or immediately before bedtime will cause you more difficult to fall asleep. Besides letting us more alarm and awaking, the temperature of the body increase when you exercise, and run time up to six hours to start to fall down. A cooler temperature of body is connected with sleep beginning.

10) Put on socks when go to bed. Since they have the worst circle, the feet always feel cold before other organs. A research found that it decrease night waking.

11) Keep the clock away from eye sight. As you will be worried when you are looking the time.

12) Use the bedroom just for sleep and sex to support the union between bed and sleep. It is needed to keey away work matter, laptop and TV from your sleeping condition.

13) Use dimmer light in living room and bathroom before bedtime can be helping.

14) Writing diary. If you always go to bed with your mind running, it may be useful keep a diary and write down your thinking before bed.

15) Keep out from caffein such as coffee, tea, soft drinks, etc. near bedtime. It will make you alert because caffein is the stimulus that can create the alarming effect. Caffein still remain in human body approximate from three to five hours but some people may remain  up to twelve hours or more. Although you do not believe that caffein have an effect on you, it might disturb and alter the quality of your sleep.

16) Keep away from nicotine such as cigar, tobacco. When smokers go to bed, they fell physical disturbance caused by nicotine which trouble your sleep.

17) Keep away from alcohol near bedtime. Even if most of people consider alcohol as the sleeping pill, infact it disturb your sleep, causing you wake up at night. Alcohol will keep you from getting into a deeper level of sleep as well, which bodies do most of their curing.

18) Do not use aloud alarmclock. It is too tense on the body to be awaken immediately. If you are usually taking enough sleep, so it is needless.

19) Do not drink any liquid in two hours before bedtime. It will decrease the possibillity of having to wake up and go to a bathroom or at least reduce the times.

20) Sleep on the comfortable bed and cushion. Make sure your bed is comforting and have comfortable cusion. Provide the room tempting and encouraging for sleep but also free of allergenic that may be effect on you and stuffs that may make you slide or flop if you need to wake up at night.

21) Listen to easy listening or recreation music. Many people look for natural tone such as waterfall, winds, or white noise relieving for sleep.

22) Herbal plants covering camomile and valeriana are treated as natural relieves tension.