Get a better sleep ,How to make sleep your best friend...

 Understanding why we sleep has been a huge scientific debate, the best description is that sleep helps our brains get rid of toxins accumulated in the day. In fact, you can stay 2 weeks without foods and you can't stay 2 weeks without sleep so it's very important in our lives...
1. Build the habit:As easy as it seems it's a quite hard to maintain a regular sleep schedule,, why? because after the invent of electricity we become over stimulated in the night, bars, late movies, social gatherings ...so try to fix a specific time for bed and your biological clock will do the rest!

2. Avoid electronics before bedtime:Maybe this is the best advice you will ever get,, you know your PC and Your smartphone send Blue light that's responsible for you staying up late, why? you have a gland called pineal gland and it secrets a hormone '' melatonin '' responsible for you falling asleep,, when you watch late movies the light sent from your PC decrease your melatonin levels,

So Remember This , No PC, Smartphone Or Tablet Before Sleep.<

3. Drink some milk:Milk contains tryptophan an amino acid ... Melatonin is composed of tryptophane so the right concentration of this amino acid helps your body synthesise melatonin effectively.
4. Use the 4,8,7 breathing technique to fall asleep faster.Inhale for 4 sec, hold for 8 sec, and exhale for 7 sec,, this works because it can slow down heart rate and thus make you sleep faster.
5. Sleep Pattern : and useful trick to get up in the morning.We humans sleep in patterns , this means we sleep in phases of 1 h 30 min ,, so in the middle of a phase is really hard to get up , so whenever you feel like you're not going to get up in the morning , put the alarm after X*phases ( 1.5h , 3h , 4.5 h .....) ...