9 simple tips for a great Night's Sleep, even if you don't have time for it

Some of the most successful businessmen not only work hard, but also do not sleep much, because there is not enough time for such a necessary thing as sleep. But you can't last long on caffeine and a couple of hours of sleep. 

If you toss and turn for a long time and can not fall asleep at night, and in the morning you barely crawl out of bed, then here are effective and very simple tips on how to get enough sleep in a short time.

Listen to your biological clock. Set the mode and stick to it. Every morning you will get up in a great mood and with good health.

Rest is required before going to bed. Do not work until the last moment. Your body needs time to adjust and relax. Try reading every night before going to bed or watching TV.

Remove all the gadgets from the bedroom. The bedroom is for sleeping, and the phone or tablet will distract you.

The bedroom should be cool. The optimal temperature is 15-18 degrees Celsius, not the usual 21.

Write down your problems and tasks or keep a diary. Often we can't sleep for a long time, because we mentally remember what we need to do tomorrow. Put everything on paper and go to the side.

Listen to white noise or nature sounds. Even in sleep, our brain listens to sounds. And white noise or the sounds of nature will eliminate distractions.

Forget about caffeine until morning. Its effect on your body can last up to 14 hours.

Once again, the bedroom is designed for sleeping, not for working or eating. Your brain should associate a room with relaxation.

Find out how many hours of sleep you really need. Many people claim that four or five hours a day is enough for them. However, this is all strictly individual. Turn off the alarm once and see what time you wake up yourself — that's how many hours you personally need.