3 What You Must Do 20 Minutes Before Sleep

We spend about a third of our lives asleep, but many people constantly complain that they don't sleep well. If you have long had insomnia, disorderly sleep, or often wake up at night, try more physical activity during the day, lower your alcohol and caffeine level several hours before your sleep. If you have done all of this and still have trouble sleeping, there are three things that will help you to calm your body and prepare it for sleep.

Water power: 20 minutes before you lie down, turn down the toilet lights, put a relaxing music in your smartphone, and take a warm shower. Muscles will be released from the water, while vapors will clean up sinuses, which are essential to creating symptoms of allergies that prevent you from sleeping quietly at night. This is also a good way to clean up germs, which also prevent you from sleeping in peace.

Goodbye to the pain: 10 minutes after you have taken a warm shower, put on your pajamas, and in five minutes do some simple exercise to calm and relieve your body of any kind of pain. Back pain is common to many people, so if you get in the way, make some simple yoga moves. If you have any pain in your neck or shoulders, do some stretching exercise. A simple message can help to reduce muscles. Even a wet, hot - water towel can help you break free from any pain or block your muscles during the day.

Rest: Now go to bed, not as crippled. Get a book and start reading until your sleep is heavy on your eyelids. It is recommended that you read a real book, not on your laptop or iPad, because light will stir your brain to wake up.