How to have a very good sleep?

It's very important to have a good sleep at night because

Good sleep impacts:

• A good sleep takes your tiredness away and helps you be refresh & energized in the morning
• You will be more alert in the morning

Bad sleep impacts:

• Tiredness and not freshened in the morning
• Drowsiness in the morning
• Headache in the morning
• You will feel sleepy during the day and less alert

Tips for good sleep:

• Take a warm bath an hour before sleep; this causes you to sleep very well at night
• Make your bed comfortable, tidy and clean for sleep
• Keep your bedroom calm and dark so that you can easily fall sleep without distraction
• Remember that your body needs 8 hour of sleep every night; if you did less, taking 1-2 hours of napping would be good ideally between 2 and 5
• Avoid drinking alcohol at night; although it helps you fall sleep quickly but it doesn't maintain a good sleep; it encourages you to sleep more and when you get up you feel still drowsy.
• Avoid drinking coffee at night; it doesn't allow you to have a deep and pleasant sleep
• Spend few minutes to tense then release the muscles of the body group by group; this helps you sleep better because your muscles get relaxed quickly.
• When travelling, don't eat during the flight. Eat when you get to the country of destination; this helps you reset your body time to the new country quickly.

How to get up from bed in a less painful way:

• Exposure to a blue light when you get up in the morning helps you become alert quickly in the morning.
• Try getting up always at the same time e.g. 7am
• Eating protein in the morning helps you become more alert
• Drinking a cup of coffee in the morning helps you become more alert

http://helpguide.org/life/sleep_tips.htm