How to improve your sleep I took this little article from one Russian magazine. Check it out. Here are 7 tips for you to make your sleep better. 1. Avoid coffee(caffeine) If you have problems with sleep, it is better to expel caffeine from your diet. Unless you can wake up without a cap of coffee, at least don't drink it after lunch. 2. Give up smoking Experience of smokers and non-smokers shows that ciggarettes have a bad influence on sleep. Since you have given up smoking it will be easier to fall asleep and the amount of wakenings(wakings) during(within) the sleep will decrease. 3. Use your bedroom only for sleep and sex. Get rid of TV, don't bring laptop or tablet. Try to make a perfect atmosphere for sleep. It is a dark, chilly and silent bedroom. 4. Activity Physical exercises help to turn brain and body off at night. Especially it concerns adults. It is a fact that active and mobile senior(elderly) people sleep far better. However, there is to be three hours between excersises and sleep because the brain and body should calm down and get ready for the sleep. 5. Temperature Most people fall asleep in a chilly place. The perfect temperature in a room is 18-21 degrees on Celsious. 6. Noises Noiseless room is necessary for good sleep. But if you find difficult to fall asleep in a sheer(utter, total, absolute) quiet(silence) , you may turn white noise on. 7. No alcohol A small amount of alcohol or the huge one can help to fall asleep, however the quality of the sleep is not good at all In this way you can't sleep properly and recover your organism for the next day even if you have slept all night long.