tips for better sleep

anda susah utk tidor malam setiap hari???menghidap insominia???? hush bahaya tu...bace tips kat bawah ni utk membantu anda lebih senang tido atau setiap kali letak bantal kat kepala trus pegi bidor (tido la maknenye tuh...)

1. cut caffein - tolong jangan minum air yang ade kafein bile dah malam...pagi tadi mak dah buat kopi tak nak plak minum...hish ngade-ngade betul....sebab tak boleh minum, kafein ni can take as long as 8hours to wear off...jadi klw nak minum jugak ambil seawal 6 jam sebelum mase tidur
2. avoid alcohol - Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it more likely that you will wake up during the night.
3. relax before bedtime - jangan stress bila nak tido....cube pk balik korang boleh ke tido bile ade macam-macam masalah yang belum setle lagi???? kalau boleh tabik spring la tuk u all....so Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime.
4. exercise at the right time for you - sebenarnye....exercise time nak tido sgt tidak bagus utk kesihatan..ini kerana exercise menyebabkan otot-otot anda renggang dan bergerak dan boleh menyebabkan lemak terbakar...nanti tak selesa dan terus tak boleh tido...
5. keep your bedroom dark, comfortable and quiet - use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And jangan guna overhead light kalau nak get up at night, use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep. REMEMBER
6. eat right, sleep tight - Try not to go to bed hungry, but avoid heavy meals before bedtime... kan cikgu sains pernah cakap perut kite bekerja dan otak kita rest waktu kita tido di malam hari....sian diorang,,pliz give them time
7. jangan merokok - situasi ni same dengan having caffein....
8. avoid napping - Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute snooze about eight hours after you get up in the morning can actually be rejuvenating.
9. keep pets off the bed - does ur pets sleep together with you???? this may cause you awake in the midnight either allergics or pets movements....orelse fido and fluffy might be better off the floor or your bedsheets.
10. Avoid watching TV, eating, and discussing emotional issues in bed - The bed should be used for sleep and sex only. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.

u all must try this tips ok???? its work...really i swear...so tunggu ape lagi buatla cepat...weeeeeeee