How to sleep better

Sleep is the most important thing for me. When I don't sleep properly at night my day is absolutely ruined, I feel tired, can't concentrate, can't function in the same way as I do normally.
My brain needs a very good rest at night, my body needs to restore itself. It's not secret that our cells restore themself during the night, so make sure you sleep well every night.
TEN SLEEPING RULES :
1. The best time to go to bed is between 9.30 -10.00 p.m. That's when our cells start to renew themselves. Apparantly, Hollywood stars know it so well that they even go to bed as early as 9.00 p.m. Now you know why they look so radiant and healthy!
2. Your bedrood is your sanctuary! Make you sure it's tidy, clean and simple. Open the window to let some fresh air in ( I always sleep better with the window open).
3. At 9.00 p.m. switch off TV and computer. You can listen to some relaxing music or read a pleasant book in bed, it will help you to unwind and relax your brain.
4. If you can't sleep at night, try to excercise during the day, you need to get tired so you body will demand some sleep at night. But don't exercise late in the evening as you will be too energised to sleep later.
5. Don't eat late at night, your dinner should be served not later than 6.00 p.m.
6. If you wake up in the middle of the night and can't fall asleep again, try eating a medium banana or have a glass of warm milk ( goats milk in my case). It works for me every time.
7. Invest into a pair of ear-plugs and a sleep mask if you are easily disturbed by noise and light. I was shocked how many people use them every night, some even can't sleep without them at all.
8. Don't wear tight uncomfortable underwear in bed, stick with loose and comfy undergarments. You body will appreciate it, you partner might not :-)
9. Always keep a glass of mineral water by your bed (I keep a bottle). Sometimes you can't sleep because your body is dehydrated. But don't drink too much water before you go to sleep either because you will spend your night going to the toilet instead of recharging your batteries.
10. If you do wake up during night to go to the toilet, my advice to you is not to switch main lights on. I always do it in the dark so I can easily fall asleep again. Bright lights make me fully awake and it's very hard to fall asleep after. Now you know why managers of chicken factories always keep bright lights on so caged chickens don't sleep, eat more and grow faster. Imagine if you were that poor chicken stuck in the cage???