Tips to GA GIONG the quality of your sleep:

1- Regular exercise may help you to fall asleep faster

2- Do not miss the best timing to sleep. Our body will show SIGNS of sleepiness at a specific time at night, such as frequent yawning or tears running down from the eyes. When that happens, it is the best time to go to bed

3- Expose yourself to more sunlight, such as involving yourself in gardening activities, or take a leisurely afternoon stroll. This will help regulate your biological clock, thus helping you to sleep undisrupted

4- A short nap has the effect of clearing the mind. An afternoon nap is EQUIVALENT to a few hours of sleeping time. A nap need not to be long, about 10 - 15 minutes will SUFFICE. On the other hand, a prolonged nap may cuase drowsiness and fatigue

5- Avoid the intake of caffeinated drinks after MIDDAY. Caffeine will remain in your body, making it hard for you to sleep.
While alcohol may induce sleepiness, it will also disrupt the normal sleep sequence, hence promoting shallow, unrestful sleep.

6- Cultivate good sleeping habits. Go to bed and get up at aboutthe same time every day. If you are unable to fall asleep, get up and stretch your muscles. Only retire to bed when you are feeling sleepy. alternately you can go for mental silence.