get your sleep quality right

we all know a good nights sleep is important . we all have been there tossing in the bed, worrying about that presentation or some work related stuff well here are some tips to get some quality zzzzzs

• sleep in total darkness : darkness or absence of light naturally realeses sleep hormones in your body which help you sleep better. so invest in those blinds for your windows its a positive investment 
• exercise for 30 min : before you ahead out DO NOT EXERCISE 2 TO 3 HOURS BEFORE YOU SLEEP ,you can exercise either before or after your office .This is because exercise is a stimulant. it wakes you up.but its important because it will help you sleep better the next day.
• have a regular sleep routine : now you don't have to sleep at 10:00 PM and wake up at 7:00 AM . But be REGULAR & CONSISTENT with your sleep schedule.this is important as the odd day you don't sleep on time your body will adjust .
•  do something relaxing before bedtime : be it meditation reading a book etc it should be something relaxing to you .Meditation is best.This signals your body to wind down and get ready to sleep.
• no alcoholic or caffeinated beverages before bedtime : This will play havoc with your sleep quality as they are stimulants to your body .They will keep you awake the whole night or even if you get some sleep it will be of very quality
• go out after getting up: Humans are social beings being with people makes us happy as that is the way we are .a simple walk around the block or a simple workout is enough.
• make your bedroom a technology free zone: we all like to check our laptops,phones,computers etc before bedtime. But this little habit of yours  is REDUCING YOUR SLEEP QUALITY.Unplug ten-fifteen minutes before bed.
• create a comfortable bedroom environment : well you should be really comfortable while sleeping ,the body releases heat while sleeping so its best to keep a cool environment a kind comfortable. But if its cold outside its better to cover yourself with a warm cloth.
• Do not have a heavy dinner or a pre bed snack: That is a definate no-no heavy snack or ameal will keep your digestive system awake the whole time and will make it really unbearable and uncomfortable to sleep. ideally have your dinner 3 hrs before you sleep. but don't go really hungry to bed,it will do the same.
• experiment and get your best sleeping position: experiment with sleeping on your back,sideways, or on your stomach .see which works for you .But i recommend alternating between sleeping on your back and side ways.sleeping on your stomach is really not at all healthy.

following these wonderful tips would definitely increase your sleep quality.you can give your ideas about sleep in comments column and it doesn't matter how crazy your tip is it will be appreciated.