1. Do something relaxing like yoga before sleep.

2. Drink something hot like tea or milk.

3. Listing to relaxing music.

4. Take a shower.

5. Do breathing exercises.

   
   

THINGS NOT TO DO TO SLEEP WELL:

1. Don't have heavy food before bed.

2. Don't alcohol or energy drinks before bed.

3. Don't watch TV before sleep.

4. Don't eat chocolate or sweets before bed.

5. Don't take drugs.

• Have a regular sleep routine

• Practice some physical activities for enhaced the quality of sleep.

• Read a book 30min before to get sleep

• Limit the caffeine before to get sleep

• Assures your enviroment or room to keep quiet and dark.

Dont's things

• Don't use the cellphone or some screen 1h before or during to get sleep

• Don't eat a lot of food or heavy and spicy food

• Don't drink water 30min before go to bed.

• Don't take short naps during the day

• Do not smoke because nicotine interferes with slepp

Take a shower before to go sleep.

Disconnect your cell phone, ipad, laptop, etc 30 minutes before to sleep.

Read 10 pages as a minium because help you sleepy.

Turn on the lights.

If you have a lot of thoughts you can write or do journalist to relax your mind.

Incorrect things-

If you can't sleep because you're boring you can't watch a documentary about topics your interest.

Don't put loud music.

Eat at the same time when you go to sleep.

Don't drink alcohol, wine or smoke.

Don't use your cell-phone.