Having problem to have good sleep? Consider the following simple tips to upgrade your sleep quality.

First, stick to a sleep schedule. This means you have to go to bed and get up at the same time even on your holidays. Hunger is not a good condition for going to bed as well as nicotine, caffeine or alcohol. So pay attention to what you consume before you sleep.

Do the same activity before you go to bed, for example, reading books. This is to tell your body that it’s time for going to bed. Create a suitable environment to be comfortable to sleep, you can use room-darkening shades, earplugs. Your mattress and pillow must be comfortable for you as well.

Limit your daytime nap to about 10 to 30 minutes. Long duration naps will interfere your night sleep quality. Do exercise regularly, but don’t do exercise too close to bedtime, it will make you too energized to fall asleep. Don’t bring problems to your sleep. Manage your stress by getting organized, or setting your priorities. Sharing laugh with friends is also good to release your stress and let you get good sleep at the nights.