I never get enough sleep, i sleep 5 to 6 hours max everyday, yimkn yi3tabar wayid 3ind nas bs a3arf nas itnam 12 sa3a kilyom ;s fa gilt starting from sunday im going to try and get enough sleep ;) " ga3d agi9 3la nafsi adre ;Pp " so i done my research about Getting a Good Night's Sleep ;Pp Fa ele yabe yabdi m3aaai, read what i have to say :
1. Keep a set sleep schedule. Go to bed each night at the same time and get up at the same time. It's tempting to sleep in on the weekends, but what you end up doing is re-setting your sleep schedule, making it difficult to get up the rest of the week.
2. Exercise helps you fall asleep and can improve the quality of your sleep. Exercise daily and be sure to exercise 5 or 6 hours before going to bed.
3. Avoid caffeine, nicotine. We are all aware that caffeine is a stimulant.
4. Relax before going to bed. Make a relaxing routine such as a warm bath or reading part of your bedtime ritual.
5. Wake up with the sun. Sunlight helps your body reset your biological clock each day. If you are having trouble falling asleep, due to jet lag or mild insomnia, experts recommend exposing yourself to an hour of morning sunlight or using very bright lights in the morning to help reset your biological clock.
6. If you can't sleep, get out of bed. Do something else until you feel tired, like reading or watching television. Lying in bed feeling frustrated because you can't fall asleep can actually contribute to insomnia.
7. Be comfortable. Maintain a comfortable temperature in your bedroom. Being too hot or too cold can disrupt your sleep or prevent you from falling asleep.
Source: Good night sleep
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