No role , he forgot about this world. We all spend one-third of our lives in such a state. Sleep, of course, is an essential part of life. We have to sleep seven to eight hours every day. When we sleep , all the strange things happen in the body — we sometimes go far away in the world of dreams — what a wonderful success the body then takes care of itself! Sleep is at different levels. Many times we come down to the level of deep sleep , when we suddenly wake up , it is as if we have risen from the abyss of sleep , again we spend a lot of time on the verge of sleep and wakefulness. Many times we do not sleep. Spending the night awake. The eyelids are not one. Anxiety , office work , exams , marriage in front ... good and bad are many reasons to spend sleepless nights. Lying in bed all night. Scientists say that there is a way to get enough sleep . Sleep hygiene or sleep disorders. Keeps mind and body calm , fresh and strong. There are some tips that will help you sleep better. What if you fall asleep ? It's not okay to go to bed if you can't sleep. If you can't sleep , you have to do something so that your mind relaxes. Read a light kind of book , listen to soft melodies. The body will relax , the mind will go somewhere else. Can't sleep for 20 minutes ? Then it is better to get out of bed. You have to find something that relaxes the mind. Don't go to sleep if you don't get bored or irritated. Before going to bed, watching TV , doing office work — these things should be avoided. In the bedroom you can keep soft light , fresh flowers. The bedroom will be quiet , dark but cool. Like sleeping in a cave. Sleep like a bat. Bats sleep for 16 hours. The snakes in the cave sleep so much because they are in the cold. Try to lie down at the same time. You will wake up at the same time again. Follow this rule even on holidays. Bathing in warm water before going to bed will make you feel refreshed. It is better not to sleep during the day. Even if you sleep, do not sleep for more than 20 minutes after three in the afternoon. If you follow the rules in all aspects of life, you will see that sleep is coming. Not lying in bed , watching TV , writing , talking on the phone. Caffeine-type and not drinkable after lunch. That means tea-coffee , not chocolate. Smoking and alcohol should be avoided. Don't go to bed hungry , don't go to bed full again. Regular exercise brings sleep. Half an hour of exercise a day is enough. Walking fast , cycling , swimming. Do not exercise before going to bed. Exercise early in the day or in the afternoon. Apply as much daylight as you can during the day, as if the light enters the home , office.