It can be hard to get out of bed if you don’t sleep correctly. Before making drastic changes, you should take on board a few simple rules. Some things to keep in mind for a good night’s sleep include:  Avoid caffeine and alcohol at least a few hours before going to sleep. Both are proven to have detrimental effects on sleep.  Avoid greasy, spicy, or fatty food in the evening. These foods can cause an upset stomach, which may interfere with your sleep.  Don’t read from a phone or a tablet before sleeping. Research shows that their lights and radiations can wreak your sleep and cause headaches. It's important to prepare for the night. Reading a book or doing a puzzle is far more likely to prepare you for sleeping than playing violent computer games. Your body will produce the sleep hormone and make you tired more quickly.  Don't work or study just before going to bed. Any activity involving the stress of planning is likely to keep you awake. TV is also a source of excitement and should be avoided just before sleeping. Try to read a book or chat with your partner. You could also listen to relaxing or classical music. You can also try mental exercises before sleeping. Thinking about cities beginning with a certain letter will exhaust you quickly! Focus on positive thoughts and memories. Breath deeply to get your body relaxed. If your rhythm is set properly, you may be able to regularly wake up refreshed without an alarm. Make an effort to get to bed and to get up at about the same time every day.  If you work changing shifts or otherwise have to adjust your schedule, your rhythm will be thrown off for a while, but you can reset it over a few days.  You should sleep at least eight hours a day. Some need less sleep than others but make sure to find what’s right for you.  Don’t change entirely your sleeping schedule in a day. Try to change your sleeping pattern over a long period of time. For example, go to sleep fifteen minutes earlier every day. The quality of your bed or the layout of your bedroom might be the reason for which you can’t wake up in the morning. If you had a bad night, your body might just need to catch up on sleep. Check the following points:  You should sleep on a good mattress. Look for one that gives good back support and doesn’t store germs and bacteria.  Think about the temperature of the room. You shouldn’t sleep in a warm room. Reduce external noises by closing windows, turning off the TV, or using a device that generates ‘white noises’.  Protect against mosquitoes and other external nuisances. You can either buy a net or use anti-mosquito perfumes. Consider getting a larger bed or sleeping in separated beds if your spouse or partner wakes you up with his or her tossing and turning. Better yet, get a mattress that absorbs motion and will not be felt by your partner. Darken the room. Bright lights will keep you awake.
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