8 ways to improve your sleep

1 . Lie down and wake up at the same time.

2 . Make breaks for sleep if you feel tired
After a short nap, you will recover again. However, note that an afternoon nap should not last longer than 45 minutes.

3 . Give up bad habits
Experts advise not to drink alcohol and do not smoke at least four hours before bedtime. Although these habits are best left once and for all.

4 . Reduce the use of caffeine
According to the recommendations of the World Sleep Society.

5 . Do not gorge on before going to sleep
You can arrange a light snack. But four hours before bedtime, one should not lean on heavy, spicy and sweet food.

6 . Do not exercise before bedtime
Experts insist that sports should be practiced regularly. However, physical activity immediately before going to bed can damage its quality.

7 . Choose comfortable bedding
If in the middle of the night you wake up from the fact that you feel hot under the usual woolen blanket, then it's time to change it. For your own health.

8 . Do not do anything on the bed
Using a smartphone or laptop, we can easily respond to emails by lying on the bed. However, this can lead to the fact that you will associate this place with work. Stop doing this. The bed is intended for sleeping and sex.