Sleeping Tips...

Early to bed , early to rise makes a man perfect. A good night sleep is most important for health , beauty and body fitness. Specially for women a best sleep is so much important for there care.Eat right and get regular exercise

• Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.
• Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
• Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
• Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
• Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
• Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
• Distractions Allowed: This isn't as common as most sleeping tips, as some places would say the obvious - but experts note that if you don't have any distractions while you're going to go to sleep, you're going to get to sleep faster. This means shutting off the television, putting the cell phone in another room, turning off the radio, and avoiding anything else you might have in your room that's going to distract you. You might think that those things are 'helping you', but really, they're just pulling you away from slumber..
• Enough Sleep: Getting enough sleep is vital, and for this, you need to listen to your body - some people function wonderfully with 7 hours, but others need much more. It really does depend. Most adults need 7-8 hours a night, and if you're finding yourself dragging in the morning, try to catch a few more 'zzz's' by going to bed sooner. When you've found the perfect amount, you should be able to wake up to the alarm ready to face the day.
• Light Meals: Sure, that huge plate of comfort food - meatloaf, potatoes... - it was great then. But now, you're too full to sleep! How is that possible? Eating a heavy meal before bed can hurt you, and keep you up as your body tries to digest the excess. Instead, eat lightly, or nothing at all before you bury yourself in the sheets for the night.
• Liquids aren't your Friend: Don't get in a bottle of water while you're sitting in the bed, trying to sleep. You'll be getting up to go to the bathroom, and ruining the sleep that you just had with your little incident. Instead, drink enough throughout the day that you can go to sleep and stay asleep.
• Also avoid Bright Lights. Bright lights before bed can really hurt your sleeping, because your body feels more awake, the brighter it is. There actually are a few things that you can do about it, too.Keep your room dark and cool
• When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock. Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes.
• The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
• Make sure your bed is comfortable
• Is your bed big enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.
• Your mattress and bedding are also important. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.