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 caffeine 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. Caffeine 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 troubles 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 alarm clock. It is too tense on the body to be awakened 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 possibility 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 chamomile and valerian are treated as natural relieves tension.
