Sound sleep makes a huge difference in your quality of life, boosts your energy and productivity, advances your immune system and heart, and gives you a better mood, even a longer life. While a number of people is suffering from bad sleep. May you have control over in your life, but unfortunately sleep isn’t one of them. So you should accept this and spend less time worrying about it. For a good sleep:

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Set a sleep schedule
Your body needs routine. May you set an alarm to get up every morning, not necessarily you set a nightly alarm too, but you should go to bed at the same time every night and stick to it, even on weekend. A sleep schedule keeps your biological clock stable so you rest better.

Keep a sleep diary
You need to understand how your habits affect your sleep. So track your sleep daily for at least 2 weeks and compare your daily activities with your nightly sleep patterns. Write down sleep related issues and also other factors. It will show you where need to make changes.

Take some exercise daily
Working out regularly improves the length and quality of your sleep. Some vigorous exercise keeps your body temperature superior for sleep, because after an interval your body begins to cool down, which signals your brain to release the sleep-inducing melatonin.

Eliminate all light sources
Light is an influential signal to your brain to be awake, even a small amount of light can disturb your sleep. So you should turn to switch off all the sources of light, even the glow of your iPod can pass closed eyelids and delay your brain to release the sleep-promoting hormone.

Turn on the white noise
May you put your Smartphone on shuffle, but you never know when a noise will come up. So it’s a better idea to sleep with a sound machine that can produce white noise to block the sounds of the outside world so you can stay asleep.

Stay Cool
A colder bedroom or take a warm bath means your body will function at more restful speeds. Experts typically suggest setting your bedroom thermostat between 65° and 75°F. Slipping between cool sheets helps to produce the sleep-inducing melatonin.

No Smoking or Drinking
Get rid of the habit of drinking a glass of wine and a smoke before bed. Nicotine and alcohol are tonics that not only keep you wide-eyed, but also disrupt a peaceful night’s sleep.

Check your pillow
Make sure that your pillows are comfortable, supportive and suitable to your sleeping position trends. The perfect support for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep.

Kick the Pets Out
Your pets are not your sleep’s best friends. They are just as prone to wake you up. More than half of the people who sleep with their pets say the animals disturb their sleep, according to a survey from the Mayo Clinic Sleep Disorders Center.

Kill the Pain
If a small pain or sting is keeping you awake don’t fight it. Execute whatever you need to make it fixed like meeting with a doctor or take some medicine. Quiet the wakeful worrying as every night jot down your top concerns and write down the steps to solve the problems. Once your concerns are converted into solutions, you’ll rest easier

Breathe deeply
This technique will help you to reduce your heart rate and blood pressure, discharges endorphins, and calms down your body and leading you for sleep. Breathe in slowly and breathe out slowly, when inhale and exhale focus on your breath and give concentration in your head.

Eat light food
A light dinner about two hours before your bedtime can help you for good sleep. Heavy eating or drinking before bed enhances indigestion or repeated trips to the bathroom.

There is no such way of making up your lost sleep except for getting back on your regular sleep schedule. Avoid sleep early or wake up late to recover your lost sleep. Keep your sleep schedule standardized for a quality life.
Source: womenshealthmag    prevention