Ah, sleep. We all love it, we all want more and better quality.

So we searched, and found 6+1 things you can do today, to sleep easier and better.

1. Absolute Darkness

Reduce the light in the room as much as possible. Your body gets the message that it’s time to sleep when it gets dark, and so it increases melatonin production.

If, for reasons beyond your control, you can’t turn off all the lights, then try a sleep mask!

2. Read a book

…and put the phone down! The white light sends the wrong message to your brain and, with the consumption of easy-to-digest content, you lose track of time and suddenly, whoosh, dawn breaks! Who has a day ahead of them with zero sleep? You do! 

Don't know what book to get? Browse new worlds here!

3. Move (throughout the day)

The more you move your body and exercise, the more likely you are to sleep more peacefully. 

However, avoid intense exercise 3-4 hours before bedtime, as there is a chance you may feel overstimulated afterwards.

 4. Enjoy the sun! (safely)

Research has shown that the more you are exposed to light (not white light, but sunlight) in the morning and the darker the room is at night (as mentioned above), the better the sleep cycle is regulated and the more our biological clock is "tuned". 

5. Put on some coffee so I can tell you! (until 2 p.m., okay?)

Caffeine could be considered our national drink. You may not like what we're about to tell you, but its effects can last up to 10 hours. For example, if you usually go to bed around 12:00 AM, your last cup should be consumed by 2:00 PM. 

6. Meditate

… or mindfulness or simply take 10-15 deep breaths, inhaling through the nose and exhaling through the mouth, focusing all your attention on the breath. 

Many times the problem of sleep starts from thoughts about work, or generally situations that concern and stress us. 

Try to remove them at night, for a more peaceful sleep!

7. How about a massage? 

Find massage devices here!