1. In the evening, when the body is configured to rest, it is important not to raise the tone of the nervous system. Ideally, you need to turn off the computer and TV for 1-1. 5 before bedtime. Do not engage in intense physical and mental activity. Very useful to devote that leisure evening time leisurely half-hour walk in a nearby Park. A nice walk before bedtime helps to sleep better.

2. Useful and a pleasant way to relax before bed - a warm bath with pine extract. Pine extract can be replaced by infusion of a mixture of herbs chamomile and mint.
To prepare this infusion you need to take 3 tablespoons of dried mint leaves and 3 tablespoons of chamomile flowers. Pour mixture of herb one liter of boiling water and infuse for half an hour. Then pour the infusion in a warm bath prepared.
This bath will help relieve fatigue and tension that emerged throughout the day.

3. Or you can do the evening bath for the feet. In a bowl with water, pleasant temperatures need to drip 2-3 drops of essential oil of lavender or thyme. Make a foot bath is recommended for 15-20 minutes.

4. After the bath, when 20 minutes left before bedtime, throw on a table lamp of blue or purple cloth and turn on calm soothing music. Soak in this pleasant atmosphere. If you have an aquarium, watch the fish. It is proven that watching fish is very beneficial for the nervous system.

5. Tune into a deep sound sleep will help a light face massage.
Close your eyes and make slow circular movements with fingertips. Start massaging the forehead, then massage the eye area, cheekbones, temples, chin.
Last massage your head. Then take a massage brush and slowly brush the hair on the back of my head for 5 minutes. After this massage you will feel much more relaxed.

6. A tool such as hop cones has a pronounced sedative effect. To better and more sleep will be enough to drink one glass of infusion of hop cones. For the preparation of hop infusion 1 tablespoon of hop cones pour a glass of boiling water. Infuse the drink for 4 hours, then strain that out and before bedtime drink.

Execution of at least two or three of these recommendations will help you to quickly take in a healthy refreshing sleep.