It is essential that each and every person has a good night sleep for at least seven to nine hours so that you will wake up the next morning with a lot of fresh energy. Here I would like to tell you 5 tips for sound sleep at night.

The key causes of sleeplessness include worrying about daily concerns and stress due to your personal reason such as a fight with your partner or children, issues at work, what you didn't today and what have to do tomorrow. You should not take your worry to your bed. Stop working at any task an hour before bedtime to calm down the mental activity. You should avoid discussing emotional issues in bed because it gives you stress at sleeping time. Develop some kind of pre-sleep ritual and stop thinking your issues to break the connection between all the day's stress and bedtime.

Regular exercise can help you get a good sound sleep or physical activity can promote deeper sleep. The timing and intensity of exercise play a key role in its effects on sleep. Regular aerobics is also reducing your stress hormones, don't do exercises at evening time because you may gets energized or becomes more alert after exercise, so it may be best do exercise at morning not to exercise in the evening. According to a study regular exercise in the morning even can help relieve insomnia. Twenty to thirty minutes of exercise every day can help you sleep.

Keep your bedroom quiet, dark, and comfortable for better sleep. Consider your room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. For many people, the slightest noise or light can disturb sleep. Use earplugs, window blinds or curtains, Cover electrical displays and have an electric blanket or air conditioner everything possible to create an ideal sleep environment for you. Your mattress and pillow can contribute to better sleep, too. So the features of good bedding are subjective, choose what feels most comfortable to you. The Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit.

If you tend to get hot when you sleep, try wearing less so you won't have to wake up at night. If you get cold, wear more or try using an extra blanket. Predicting your body temperature needs ahead of time will reduce your chances of being woken up in the middle of the night. Take a hot bath or shower before bed because it also set your body temperature. It relaxes your muscles and mind, and the steam can also help clear your nose, which can help you sleep more soundly.

Avoid alcohol before bedtime because it's a depressant; although it may make it easier to fall asleep, but it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings. Avoid caffeine, we all know that it keeps you awake and that's now what you want for a good night sleep. You should drink milk. It contains the chemical tryptophan, so it'll help induce sleepiness. You can also have some hot chamomile tea; it also helps to provide you better sleep.