- 1 reduced room temperature
- 2 Eat foods help sleep
- 3 Use of lavender oil
- 4 exercise aerobic exercise regularly
- 5 Avoid smoking
- 6 References
Reducing room temperature
Temperature change the body during sleep, as the body temperature of the internal decreases while rising temperature of the feet and hands, and in the case of sleeping in a very warm room can cause it difficult to sleep, so it is recommended adjusting the air conditioner at a temperature ranging from 15 to 23 degrees C, or get a warm bath to speed up changing the temperature of the body, which causes low body temperature after bathing in sending signals to the brain to get ready to sleep. 
Eat foods help sleep
Shelby Harris, said director of the Sleep treatment program Behavioral at the Center for Sleep Disorders and waking up at the Montefiore Medical Center in the Bronx in New York state that the best foods that help to sleep that contain a combination of proteins and carbohydrates, and suggests snack half an hour before bedtime, which can consist of half a grain of banana with a tablespoon of peanut butter, or a piece of biscuit made from whole wheat with a little cheese. 
Research has shown that magnesium deficiency in the body can prevent the brain from the calm and stability necessary to sleep at night, and multiple food sources of magnesium, such as: green leafy vegetables, and pumpkin seeds, almonds, can also consult your doctor for taking magnesium as supplements they may interact with medications and cause health problems serious. 
Use lavender oil
Has lavender oil soothing properties can form an appropriate solution to accelerate the immortality process to sleep for some people who suffer from insomnia, according to Shelby Harris can be used by getting a warm bath of lavender oil before going to sleep, which will work to calm the body and mind. 
It is advised to exercise moderate activity on a regular basis to be able to sleep without trouble, such as swimming or walking, where it can cause it to get rid of stress, with the need to avoid the practice of strong activities of Calgary or visit the gym before going to sleep a short period of time and which can prevent the owner from sleep and keep awake. 
Nicotine is a stimulant of the material, and usually suffer smokers more sleep disorders than non-smokers, as smoking can cause take longer for eternity to sleep, waking up frequently. 
- ↑ Arlene Semeco (30-10-2017), "20 Simple Tips That Help You Fall Asleep Quickly"، www.healthline.com, Retrieved 27-12-2018. Edited.
- ^ أ ب ت Elizabeth Bowers, "Natural Sleep Solutions By Elizabeth Shimer Bowers"، www.webmd.com, Retrieved 27-12-2018. Edited.
- ^ أ ب "10 tips to beat insomnia", www.nhs.uk. Edited.
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