Tidy Clean Room, Quality Sleep Till Carried away Dreams

Age and condition	Sleep Needs
Newborns (0–3 months)	14 to 17 hours
Infants (4–11 months)	12 to 15 hours
Toddlers (1–2 years)	11 to 14 hours
Preschoolers (3–5 years)	10 to 13 hours
School-age children (6–13 years)	9 to 11 hours
Teenagers (14–17 years)	8 to 10 hours
Adults	7 to 9 hours

Sleep is the need every living thing. Sleep is the way each individual rest to keep the body healthy. As with any food consumed sleep quality was necessary in order to help the organs breaks optimally.

The Importance of Quality Sleep

Sleep like a pause for a working machine. During asleep does not mean all the vital organs stop working. However, during the hours of sleep a decline in the level of activity of organs so as to allow the body's cells to regenerate.

If an interruption occurs during sleep the body can not rest optimally. Health easily disturbed and the body becomes easy sleepy and weak the next day. Quite often this can lead to more serious health problems such as anemia and less able to concentrate.

Quality sleep is not determined only by the length of time to sleep. Getting quality sleep time should consider various aspects such as the condition of the bedroom and avoid various conditions and objects which can reduce the quality of sleep.

Avoid objects that interfere with sleep

    Enjoy deep sleep is the hope of every person. Quality sleep is affected by many factors such as health conditions, light intensity and noise around and conditions bedroom.
Immaculately clean rooms are not only determined by the procedure of arranging care for cleanliness and interior design, but is also influenced by the objects found in the room. To enjoy quality sleep should avoid putting these objects in the bedroom:

    Gadgets. Avoid carrying cell phones, laptops and smartphobe in the bedroom. In addition to sound notifications various electronic devices emit signals that can interfere with the brain and inhibits the production of the hormone melatonin. As a result, sleep can be disturbed and the body prone to suffer from health problems

    Pets. Pets should be placed outside the room. Pets can cause sleep disturbances because of fur and animal behavior during sleep

    The Food. Providing food in the bedroom trigger the desire to snack before bed. This can lead to a desire to postpone bedtime. Do not go to bed with an empty stomach, but also avoid heavy meals before bedtime. Some of the foods that can help you sleep is a low-fat milk contains tryptophan, tuna, halibut, avocado, almonds, eggs, peaches, pumpkin, walnuts, apricots, oats, asparagus, potatoes, and bananas.

Also avoid drinking too much water at night, because it can make you wake up in the middle of the night to use the bathroom

The third addition to the carry paperwork and books in the bedroom instead of the recommended actions. For carrying objects that make people think hard cause the brain to be stimulated to continue to work and be vigilant so that it can lead to anemia. If you want quality sleep to dream brought avoid filling the room with objects that can cause sleep disturbances.

This is more important to increase Quality of Sleep

Limit the consumption of caffeine

Simply put, caffeine can make a person stay awake. The effects of caffeine can last for eight hours in the body. So, with a cup of coffee at night will keep people awake. Do not drink coffee at least four to six hours before bedtime can help to get good quality.

Avoid alcohol as a sleep aid

Initially alcohol can help sleep, but also cause sleep disturbances, so that sleep less soundly. Drinking alcohol before bed may keep you awake at night

Relax before bedtime

Stress not only makes you sad, but also disrupt the peace of sleep. Doing some kind of pre-sleep ritual about 10 minutes to an hour to relieve stress, such as relaxation with light reading, meditation, aromatherapy, light stretching, or a warm bath can also help you get better sleep.

Exercise at the right time

Regular exercise can help to get a good sleep at night. Time and intensity of exercise also appears to play a role in the effect of sleep.

If you are the type of person who gets energized or becomes more active after exercise, then it is best not to exercise at night. Regular exercise in the morning even can help overcome insomnia.

Limiting nicotine

Smoking before bed, though relaxing, actually puts a stimulant into the bloodstream. The effects of nicotine are similar to caffeine, and nicotine can make you wake up in the middle of the night. This must be avoided by not smoking before bed.

Avoid napping

Nap can make the problem worse if you have a sleep disorder. If you want to sleep, try not too long, just 15 to 20 minutes after 8 hours of time to wake up early.