Sometimes even after sleeping for an extended time, you continue to feel tired when you wake up, the debt of sleep seems to be never paid off, and therefore the burden cannot be relieved.

Experts means that healthy nighttime sleep depends on all activities during the day. Doing something to assist sleep, or doing something that inadvertently affects the body's mechanism .

The actions that folks take seem to have no causal relationship, as if they operate independently, but the fragile human body is not so simple.

Think about all the factors that can affect a good night's sleep, from work stress and family responsibilities to unexpected difficulties (such as illness). No wonder it's sometimes difficult to realize good quality sleep.

While you'll not be able to control those factors that interfere with sleep, you'll develop habits that promote better sleep. Start with these simple tips below.

1. Get regular sleep

In general, adults generally recommend a minimum of 7 hours of sleep. So most of the people don't need to spend more than 8 hours in bed.

What you would like to pay attention to: keep the time steady. for instance , if you rise up at 8 in the morning and go to bed at 10 at night, it's best to do the same the next day. Long-term adherence may strengthen the body's sleep and wake cycles.

If one day, you suddenly have some insomnia, lying in bed for 20 minutes without falling asleep, attempt to get out of the bedroom at this time, do another things, concentrate to things that can relax you, not exciting things, like watching horror movies.

2. Watch your diet

Do not go to bed when you are too hungry or too full. A special point of attention, it's best not to eat and drink before going to bed. Your discomfort may keep you awake.

3. Create a peaceful environment

Create an area suitable for sleeping. Usually, this suggests cool, dark and quiet. Light may make falling asleep harder . What you would like to pay attention to is try not to stare at too bright phone screen for too long before going to bed.

It's recommended that you consider changing the curtains in the bedroom of your home to dark colors, or use an eye fixed mask. you'll also prepare earplugs.

Doing calming activities (such as bathing or relaxation techniques) before bed may improve sleep.

4. Limit the amount of naps during the day

Prolonged daytime naps can interfere with nighttime sleep. If you select to nap, limit it to half-hour and avoid naps later in the day.

However, if you're employed at night, you'll need to take a late nap to make up for your lack of sleep.

5. Don't remain in bed in the morning.

If you rise up too early, just rise up and don't go back to sleep. At the start of the day, the choice to wake up or not affects the brain's sleep-wake clock. Getting up when your body wakes up can reduce your chances of developing chronic insomnia.

6. Eat breakfast whether or not you are not hungry.

Skipping breakfast can easily cause overeating in subsequent meals.

Those over-intake of food will cause you to travel to bed when you are ready to go to bed, and therefore the food in your stomach is only half digested, which affects the standard of sleep. Gastrointestinal system is not good.

7. Get out of the house early.

Sunlight can suppress melatonin and regulate the mechanism .

Even on a cloudy day, walking outside for 10-30 minutes is best than staying indoors with lights all day, and a touch exercise can also increase serotonin levels and boost your spirits. you'll go for a walk or walk the dog when you get up early.