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Get A Better Sleep In Just 30 Minutes


A good night’s sleep is an essential part of our lives. After a long and busy day we spend working, studying, taking care of children, doing housework, or anything else, it’s very important to give our bodies and minds a rest, and there is no other way to do it than to have at least 7 hours of sleep.


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If you have trouble falling asleep, or wake up often during the night, it may signal some serious health problems, so it’s better to have them checked out by a doctor. However, if you want some remedy right now, try doing these things 30 minutes before sleep, and positive results won’t keep you waiting.

Keep a sleeping schedule

When your body is used to falling asleep and getting up at the same time, it gets much easier to fall asleep at night. It’s important to keep this schedule even on weekends or days when you don’t have to go to work – that way your body will get used to the new waking and sleeping times even faster.



Comfortable bed

Of course, if you’re really tired, you can fall asleep anywhere. However, if you want your night’s sleep to be truly rejuvenating, it’s essential to feel comfortable in bed. Start with the bed itself: it should be firm, not too soft, and give good support to your body. Make sure you always have fresh linens. Puff the pillows, take your favourite blanket, and prepare the bed for sleep.



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The clothes you wear to bed also matter. Generally, people feel the most comfortable in bed in their old clothes – mainly, T-shirts. Ladies can go for beautiful yet comfortable nightgowns and pyjamas. Keep an eye on the temperature and don’t dress too warm for bed: it usually negatively influences your sleep.

Warm bath

Warm baths are known for their ability to relieve stress and tension, so if you’re feeling particularly overwhelmed today, it’s always best to run a warm bath and spend 30 minutes relaxing in water. Add your favourite essential oils, bath foams, or anything else you want to please your smelling sense. Just take a look at babies: they always fall asleep shortly after they have a bath or shower. The same will happen to you if you just try this tip.



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Find the rest of the tips on page 2

Use some oil or lotion

Giving yourself a light massage using your favourite oils or lotions has several benefits for you: first, it helps your body relax; second, it leaves your skin moisturized and soft; third, the nice smell of the oils will get you into a sleepy mood and will help you fall asleep faster than you hoped. Rub some scented moisturizer into your skin half an hour before sleep and start preparing for bed.



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Listen to music

Your favourite music can do miracles to your sleeping schedule. When everything is ready for bed, lie down, turn on your smartphone, MP3 player, or other device, plug in your headphones, and put some soft music on – it can be classical, instrumental, soulful music, or anything else you feel might get you into a sleepy mood. Additionally, many people say that audiobooks help them fall asleep faster, so you can try this tip as well next time you have trouble sleeping and are looking for a quick solution.



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Avoid bright screens

For many of us various devices like laptops and tablets have become an essential part of our lives, and we can’t part our ways with them even when it’s time for bed. This is why a lot of users take their devices to bed with them to watch the latest episode of a TV show or see a movie. The negative effect of these devices is their bright screens that can have a negative effect on your body and sleep rhythms, resulting in insomnia. This negative impact can be minimized by using a device with a smaller screen, like a smartphone or an MP3 player.



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Adjust the room temperature

The microclimate inside your bedroom should not be underestimated when it comes to improving your sleeping pattern. When it’s too hot, too cold, too dry or too humid, the sleeping problems will get more serious. Do whatever you can to bring the room to a comfortable temperature – use air conditioning, open the windows, use a humidifier, get an extra blanket – there are many ways to get comfortable at night, so you need to find out what works best for you. Start today and get a good rest!

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