Avoid eating a big meal before you go to bed, and avoid exercise within 3 hours of going to sleep.
U nga endli vutiolori loko ku sale tiawara tinharhu leswaku u ya eku etleleni naswona papalata ku dya swakudya swo tiya ni swilo leswi nga ni khafeyini loko se ku tshinele nkarhi wo ya eku etleleni.