TIPS, AN EXAMPLE ABOUT PROCEDURE TEXT

How to sleep well

Do you ever feel hard to sleep? Here are some tips you can do:
1. Sleep only when sleepy
This reduces the time you are awake in bed.
2. If you can not fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
Sit quietly in the dark or read the warranty on your refrigerator.
Do not expose yourself to bright light while you are up. The light gives cues to your brain that is time to wake up.
3. Do not take a nap
This will insure you are tired at bedtime. If you just cannot make it through the day without a nap, sleepless than one hour, before 3:00 p.m.
4. Get up and go to bed in the same time every day.
Even in weekend! When your sleep cycle has a regular rhytm, you will feel better.
5. Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
6. Develop sleep rituals.
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something shooting for 15 minutes, have a caffeine free tea or do relaxation exercises.
7. Only use your bed for sleeping.
Refrain from using your bed to watch TV, do homework or read. So when you go to bed, your body knows it is time to sleep.
8. Stay away from caffeine, nicotine, and alcohol before bed.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
9. Have a light snack before bed.
If your stomach is too empty, it can interfere with sleep. However, if you eat a heavy meal before bedtime, it can interfere as well. A light snack and a glass of milk are sometimes recommended.
10. Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.
11. Make sure your bed and bedroom are quiet and comfortable.
A hot room can be uncomfortable. A cooler room along with enough blanket to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs.


Source: a series of better writing, a guide to write procedure texts, Andri Setyawan)