30-minute schedule helps you sleep every night

42% of adults wake up in the middle of the night to go to the toilet, so don't forget to "solve" before going to bed to get a good night's sleep.

Sleep is necessary for both physical and mental but not everyone can easily sleep. In contrast, the majority of adults go to bed with a mess of thoughts and sorrows that make health go down.

To improve the situation, you need to actively change by focusing on 30 minutes before bedtime . Below is a simple 30-minute schedule of six steps to help you get a good night's rest, according to the New York Post.

20 minutes before going to bed, brush your teeth and clean your skin.(Photo: Melatonin).

30 minutes before bed

Use the last half hour of the day before you go to bed to complete all the leftover tasks such as emailing, paying bills and planning for the next day. The study of Baylor University (USA) indicates that people who spend five minutes listing what to do next day are easier to sleep than those who go to bed.

25 minutes before bed

This is the time you need to turn off all green light emitting devices including computers, tablets, phones. Scientists have long shown that blue light inhibits the release of melatonin, the hormone that is responsible for informing the body that it's time to rest. So if you don't want to wake up late, turn off the electronic devices and store them away from your bed.

20 minutes before sleep

Brush your teeth and clean your skin. Don't wash your face too close to bedtime because water makes you more alert.

15 minutes before bed

It sounds unbelievable, but taking a quick shower before bed is good for sleep. Bathing helps to cool the body, passing on signals that have come to rest.Note bath with warm water and only bath for about five minutes.

10 minutes before sleep

42% of adults wake up in the middle of the night to go to the toilet. Therefore, do not forget to "solve" before turning off the light.

Five minutes before sleep

Stop any conversation because five minutes before bed is a time of calmness and silence. Remember that bed is a place for sleep only and other problems outside the room.