I. Balanced Diet: Balanced diet is very useful to have a natural sound sleep. Eat green vegetables, fruits, foods that contain carbohydrate and protein.
II. Avoid fat and junk food: Junk food or fast-food contains a lot of fat which is bad for your health. It affects the body causing digestion problems. Fat foods stimulate the body and stimulation is a barrier to sound sleep.
III. Avoid alcohol, caffeine and drugs: Some people love to have a cup of nice warm coffee after a tiresome day. It’s not good to you if you are having trouble to have a sound sleep. It’s better to avoid alcohol, caffeine or any kind of drugs just before sleep. Alcohol helps to some extent to bring the needed sleep but it affects during sleep time. Frequently awakening, not having a clear sleep is the side effects of alcohol.
IV. Let your body sweat: If you are an office worker and bound to pass your office time on desk then you should put some extra effort to make your body sweat. You can take free hand exercise in a way that it makes you sweat. You can run, swim, dance or do anything to let you get tired a bit. You can try gardening also.
V. Make your own routine and stick to it: Make your own routine based on your daily work and necessities. Follow it and more important, stick to it. It’s tougher to maintain a routine than making. You must have enough time for physical exercise in that routine.
VI. Go to bed when you feel sleepy: Sometimes some people feel that it’s very urgent to sleep but after long trying they can’t get sleep. It’s frustrating. If you are suffering like that, do not push yourself. Leave the bed and try something relaxing and helps your mind a little busy like reading books, listening music, drawing. And when you feel sleepy, go to bed.
VII. Make your room sleep-friendly: A luxurious bed or a dark room is needed deadly to have a natural sound sleep but you should have a room that gets sufficient air and light. If the temperature can be controlled, it’s better to keep 230-250 Celsius.
VIII. Keep away your anxieties: Sometimes tough situation come in life and it gets tough to get a sound sleep. Anxieties keep you busy and never permit you to relax. Try to do something you like and go to bed remembering that fondling. It will help you.
IX. Follow a steady sleep routine: Try to sleep and get up every day at the same time. It helps to get a natural sound sleep.
X. About sleeping other times of the day: Try not to sleep at other times of the day except night. If taking nap is necessary then take it before after noon.
XI. Finish dinner early: Finish your dinner early. Having dinner before 2 hours of sleeping helps your body to digest smoothly. Try some snacks if you feel hungry before sleep.
XII. Keep following: Be patient and follow the instructions that you started following already. Keep in mind that patience and regularity can let man achieve anything.
A man may get much wealth but he is not happy until he enjoys a sound sleep at night. Try to follow the tips and do not get paranoid. It’s always good to discuss with doctors if you can’t sleep despite of following the tips.