Warming Before Intimate Likes Women

Making love / sex is a common activity performed by couples istri.Bahkan this can be considered mandatory because this is a biological relationship and at the same time the inner relationship between couples having sex istri.Dengan make the relationship more and more households harmnis and romantis.Namun, not all fuck it menyenangkan.Terkadang one pair bored with the monotone lovemaking techniques or so-so saja.Sebagai example sometimes women want sex techniques are more varied so as not membosankan.Nah, for your husband must understand what sex activity favored by women especially your wife you feel that your wives desired comfort and warmth of this tersebut.Berikut activity is 10 lovemaking most preferred women.

1. Oral Sex

Making love in a way that stimulation of the area cunnilingus Miss V by using the tongue, will give tremendous stimulus. Because of the 'vulnerable' by women is a sensitive area and gives incredible pleasure when exposed to gentle touch. Undoubtedly, the man who is willing to perform oral sex, for some women the most basic expression of love.

2. Skimpy Clothes

Female sexual arousal faster moving not because of physical contact, but also because it is visually and emotionally. For example, looked at her partner's body wrapped in minimal clothing and transparent, or even see the other erotic dressed in transparent, it gives different stimuli. It is not separated from, women have the imagination is so high than men.

3. Talk Naughty

Talk naughty (but not vulgar) may be required in the life of the couple, because it can give something extraordinary. Naughty chat for some women is something that is fun and can add to the enjoyment of lovemaking. Talking about things that are considered taboo or comments about technique or variation naughty fuck inviting this passion could be variations in sex and able to give a fresh feel of the sexual life.

4. Music Erotic

Breathy voice that issued erotic music that can touch the passion of women than men. In general, women are more used without a touch of fantasy and can be aroused. In fact, more women can have orgasms through fantasy. Reflexion erotic music can be used as a warm-up, including a part of foreplay as arousing.

5. Watch X-rated

Undeniably, see the spectacle of porn is a trick of the pair to increase arousal. Watching together before intercourse, can lead to erotic stimulation for some women.

6. Hand Games

Often happens, women are reluctant to have sex because of physical fatigue due to work but apparently at that time he was in the mood to make love. Instead, ask the woman to touch the male penis can make a woman fascinated and dissolve. Although, that is not continued into sexual contact, but the woman was unable to have an orgasm when he saw the man reach ejaculation. Masturbation is a good alternative for women as being "absent", or when he was not in the mood to make love.

7. Sex Lightning

Activities that do not know this time can be done anytime and anywhere. In other words, sex on the run still give absolute passion not even place in the bedroom, but in the garage, kitchen and bathroom. Although spontaneous but still passing intensive heating favored some women. "Relationship" with still wearing clothes, plus the natural scent of sweat, gives a different sensation. Quickie is a variation form intimate relationships increasingly necessary for married couples who have a solid activity. Variations that would give a different pleasure because not menoton.

8. Shave

Do not let the show oral sex to be disturbed by the presence of rogue hairs around Mr. P or Miss V. If you and your partner want something different, try asking the couple to shave your pubic hair and vice versa. Of course do not forget to use shaving cream before shaving events and also use aftershave after that the area around Mr. Miss P and V does not become irritated.

9. Expression of Sex

Expression of sex or sexual emotion is overflowing feeling out spontaneously. Expression of sex will make intercourse more warm and intimate. Because women have multiple orgasms and the ability of the old excitation, then endlessly noises sign of favor. Men are capable of stimulating the sensitive points would make her intense emotional release through voice or uncontrollable physical movements. Women are also pleased and excited to hear the sound of swishing her partner.

10. Various Techniques & Positions

Mastering the techniques of sexual and non-sexual touch is very important to obtain a satisfactory lovemaking event. Massage technique is important enough sex techniques to improve sex drive. Switching from conventional position, woman on top to the rear entry style can provide a variety of sensations and kepusan different. To give a different impression, try asking the couple to take over the event and encourage couples to make love that he does not hesitate to improvise when making love.

In order Passionate Woman In Intimate

Almost all women want flattered. But, they do not like men with standard seduction. Key to the He burning passion not by stating how much you want him. But conversely, the He implanted on why he should choose and want you.

Get rid of the phone. Women are very serious with his schedule. And if they've set aside time to spend with you, they are not keen to share it with other things. Turn off your phone in front of the He. He will recognize you as a man who feels comfortable in front of him, even grateful because you can focus your attention only to him. Be careful: Putting your phone vibrate mode and repeatedly examined, but no answer. For the He, it is not only annoying, but also shows that you are a man who jerk.

Fix something. Women know, you may not be able to change the alternator on your car, or to fix damaged hair dryers. But with a little practice and the help of the manual, you can do other jobs that will make you look as a "Competent Men." If you are going to do this, try to do in front of the He.

Dangerous territory: Do not contaminate your face unless you are doing something very complicated. There is a difference between looks dashing and look like a fool with dirt smeared face.

Read the book. You spend more time playing playstation than reading? Just so you know, women love to read, and like everything they do, they want to talk about it. Only, they rarely had the opportunity to talk with him, because, many of us who rarely read and more playing games.

Alternative: Reading in public is a great way to give a reason for women to talk with you.

Change gallon dispenser. Changing gallons of water in a dispenser's office is an opportunity to show your strength. This is a quick and easy way to make the women in the office sitting and watching your athletic ability. Alternative: If your office does not have a dispenser, be the first to offer you the strength to push cars stuck or trapped in floods. After doing the 'action' is, go back to work. The women will call you, "The strong are cool."

Write e-mail more than 5 words. If you are dating a woman, really liked it, and just sent him an email that simply reads "Yes, cu ...", it could be that you've labeled as 'idiot' by the He. Indeed, we tend to think and act short, the alias to the point. That's not a problem, if you just want to deliver a business message or tell friends where you can watch the English Premier League. But to the point, in the world of women means the same as 'boring' and 'Non-Creative.' You do not have to write like a poet. But enough 1-2 sentences attractive, easy, and to the point. Examples? Si He wrote, "What night are you?" Do not answer, "Nothing special." Reveal something that could be used as a chat, like, 'Do you think a woman detective in the real world using tight pants? "Simple, is not it? Only reveal some facts that show you live, breathe, and think. Remember: "Nothing special, how are you?" Is not better than "Indifferent". This is just the addition.

Do not agree with the He. One day, the He constantly sulks to you about the mistakes he had made. He apologized twice and still sulking. Glance right at him, and said, "Can you shut up?" After that, the more he will love you as never before there were 'stop. We do not say that you have to put an end to complaints by dropping 'bombs'. But, not always soothing could be the best way, especially if it has to be something beyond your control. The moral: Women will be sad in this way, but you are so so interesting when really mastered entirely female.

Tips For Sperm Quality Good

The quality of a man's fertility also determine the expectations and opportunities to have offspring. A man's fertility is determined by various factors, among which is the quality of sperm.

According Andrology and Sexology, Prof. Dr. Wimpie Pangkahila, SpAnd, FAAC, to be able to fertilize the egg, it takes good quality sperm. Considerable amounts not only guarantee because not infrequently there is a weak sperm, even sterile.

Normal sperm, according Wimpie, by naked eye can be assessed from several things. "Pale gray color, distinctive aroma (such as acacia flowers), a volume of about 2-4 ml. When newly issued visible clumps, which in a few minutes will melt," he said in an answer to the consultation on the canal Compass Health.

However, to determine the quality and quantity, whether normal or not, required examination under a microscope. "From there it can be concluded, whether normal or not normal fertility," he added.

To improve the quality of fertility, a man usually recommended taking certain medications or undergo special therapies recommended doctor.

However, there are also some natural ways you can try to increase the odds of getting a child. Some of these steps can help improve the quality of fertility:

1. Relieve your stress.
Although doctors do not know why excessive stress can reduce sperm count, practice stress relieving techniques such as biofeedback or progressive muscle relaxation can be of no use. Keep your passion peaked. Men who are very sexually aroused while copulating cement emits more powerful and produce more sperm. Keep your petting or foreplay lasts at least 20 minutes.

2. Add your vitamin C intake.
Lack of vitamin C can cause sperm clumping, and these cases reached 16 percent among all infertile men. And some studies have shown that vitamin C supplements every day appears to increase fertility among male smokers. Vitamin C is an antioxidant that makes cell membranes become unstable and is beneficial both for the sperm. Fruits such as oranges, mangoes, watermelon, strawberries and vegetables such as broccoli, tomato, and sprouts are rich foods with vitamin C.

3. Set the schedule.
Avoid intercourse for two to five days before your spouse supposedly will ovulate. This will increase the sperm count, and percentage of healthy sperm that will you send out can be higher.

4. Do not exercise excessive.
People who exercise excessively can reduce their sperm count due to rising temperatures around the testicles during a very exertion activities. In a US study, the researchers found that the runners who trained more than 90 kilometers per week have a lower sperm count and sperm cells are less mature than men ran less than 50 miles per week. However, the proportion of moderate aerobic exercise such as fast walking or swimming, three times a week, each for 20 minutes, it will not affect sperm production

5. Wear boxer shorts.
While it may not be as effective as believed by some people, replacing tight pants with pants or boxer shorts may raise your sperm count, testicular article you will be cooler.

6. Lower the weight of several kilograms.
If you are overweight, lose a few pounds may improve your fertility. If you are overweight, fat tissue can wrap your testicles, raise the temperature there and kill sperm in it

7. Lower the temperature of the sauna bath.
Sitting in the bath sauna or hot tub, or plain warm water bath at a temperature of more than peratur body for prolonged periods can decrease sperm production. Do not spend more than 15 minutes a day in a warm water bath or sauna, and Uahakan that the temperature is not more than 36.5 degrees Celsius.

8. Pay attention to antibiotics that you drink.
Although antibiotics bcgitu role in infertility, there are several types of evidence affecting sperm quality by lowering sperm count and sperm motion agility, or the ability to "swim" sperm. Belonging to this group is a nitrofuran, for example nitrofurazone, and macrolides, such as erythromycin.

9. Keep your lubricant.
Jelly or other lubricant material may have intercourse more smoothly, but this material can reduce sperm agility, not to mention if it contains a spermicide.

10. Stop smoking.
If you smoke, your chances of becoming a father flew with cigarette smoke. Smoking seems to be concerned with the slow and low-sperm count and in addition, the study found that miscarriage increased 64 percent when both partners smoke or even if only the men who smoke. Limit alcohol. Excessive alcohol can lower sperm count.

11. Avoid drugs.
The use of marijuana and other illicit drugs during the long-term result in decreased sperm count and abnormal patterns of sperm development.

Sex Tips To Orgasm In Together Against Couple

When making love to get an orgasm as a couple is the most exciting thing in sex. However, most women often find it difficult to orgasm when having sex with a partner.

If often have problems like the above, it does not hurt to follow some tips as below.

Missonary

According to experts, sex experts, many women who like this missionary style because feel the closeness and intimacy of the man she loved. Women will get incomparable pleasure during intercourse if the position of men were on top, because that position is a favorite of women.

doggy Style

Doggy Style is also a position that was much favored by women. In this position you have a power range and optimal control.

You can stimulate the g-spot sections freely and then reach out to her clitoris by hand so as to provide unparalleled sexual.

Woman On Top

Now gentian by giving a position on your female partner. Let them control the game with any style he wanted. You can help move her hips up and because e below. Usually the woman on top will give great pleasure enough so that your partner can quickly reach orasmenya.

position Cross

This position is done by both lying. Let the woman sleeping on your back while you were right by his side. Then the woman crossed her right leg to the middle of your foot, like the letter X. Then rub her clit until she reaches orgasm.

techniques Pillows

Many experts believe that sex is the position into one position favored by women. This pillow technique is done by the female pelvic wedge so as to create a new game corner. You can also freely play the g-spot to accelerate orasme your partner.

Good tips and how - how the above can satisfy your partner. Good luck ... ..and a success!

Most Likes Women Part Kissed

Did you know that your lips are one of the powerful weapon that can be used to satisfy your partner while having sex with her? If you usually just touching certain parts of the female body to produce a stimulus by hand, now is the time to use your lips to kiss in points into the desire of women, but often overlooked by men. And this is a sensitive body parts that fit to your partner other than a kiss on his lips.

Neck Rear
A kiss on the back of the neck is very useful to build up the mood. For example, when the he was sitting in front of computers, washing dishes, or while preparing dinner. Walk slowly from the back of your lips and then landed on the back of his neck with tenderness. And he will not stop their activities and turn to you.

Ear
The ears can be one of the sensitive part to stimulate female arousal, but unfortunately it is often overlooked by men. Use your lips and mouth to suck and bite his ear tenderly. And he will get a thrill beyond measure to awaken fine hairs around his neck.

Face
There are some things that are personally when you kiss a woman in her face. A kiss on the face, especially on the cheeks, forehead, or eyelids, showing a warm feeling, feeling respected and cherished. The face is the body that should be treated with compassion and a sense of high respect.

Hips
In the hip, in fact there are many sensitive nerve which can improve the mood of women, but again a lot of men who ignore this area. Hips gently kissing and biting your partner can send enjoyment currents that can spread to all parts of his body.

Breast
Well, another case with a woman's body parts on this one, because almost every normal man on earth certainly will not melawatkannya. Kissing, licking and sucking, all this means is recommended to achieve the pleasure of lovemaking. But do not forget to occasionally give a gentle bite on her nipples.

Digit
Especially at the edges, fingers have thousands of sensitive nerve when stimulated properly can provide incredible sensation. Make sure he's clean finger and insert your middle finger to mouth, then kulumlah slowly to get the next devastating effect.

No matter where you are going to end the kiss before getting into the "core" of the game, the most important thing is do all of the above with a sense of love and respect for your partner.

10 Point Weakness Women At Intimate

Before you start a bed scene, it's good to first identify the location of the excitatory 10 women below. Satisfaction of women in sexual intercourse comes mostly from warming aka foreplay. The problem is, many men are just focused on the breast, vagina, and buttocks while giving a stimulus pair. In fact, there are many other parts of the women who need to be a concern. Support this blog so that sustainable by clicking the green color of this blog. Which one is it?

1. Hair up Neck Rear
One part that makes passionate woman is her hair. Gentle caress of the top of the head to the nape of the back can make passionate.

2. Neck (neck back)
Touch and gentle kiss on the nape (back of neck) can make passionate women. Since the first female nape actually be an attraction in itself, especially in Japan. Unfortunately at this time, it is often forgotten men.

3. collarbone
Part collarbone make a point also erotic for women. Pay attention to this section by touching and menciumannya. Your partner must feel tempted.

4. Backs
Touching the backs of women while in the crowd can make women feel safe. When in bed, a touch on the back will make your partner vibrate.

5. Rear knee
Do not forget stroked the back of the knee. That part was also a point of female stimuli.

6. palms
Stroking the palm of her hand with a finger can make it feel vibrations that increase arousal.

7. auricle
Touch, kiss or a small bite in this section can make a lot of female arousal. But do not overdo it, because your tongue stuck to the ear can make women feel disgusted.

8. Foot
Most women enjoy sucking on his feet. Others feel it is disgusting. But the gentle massage on the feet, especially when he was tired, not only will make women more relaxed but also aroused.

9. Thigh Inside
Touching the inner thighs will make passionate women. Touch any part of this without venturing into the vagina will make curious.

10. Hips
A touch on the hip was able to make women more excited. Just as with touching the thighs, control your hand so as not to browse through the vagina because it would make women more aroused.

20 Simple Ways It Can Make Erection More Powerful and Durable

Able to achieve an erection strong and durable is the desire of every man during sex. No need to do things that are difficult and expensive, there are some simple things that can be done by men to get an erection that is stronger and more durable.

Here are 20 simple tips you can do to pump up your sex life and maximize your erection, as reported by the Times of India, Monday (10/06/2013):

1. Eat plenty of carbohydrates
To have a prolonged erection, the body requires adequate nutrition. Adequate intake of carbohydrates your body is one of the best ways to maintain an erection capability. So, choose foods rich in carbohydrates such as pasta and bread.

2. Change the position of sex
For a more powerful erection, then your position should always be above the pair. Try sex positions like missionary or doggy style. Sex positions such as this will allow more blood flow to the penis and give effect to the stronger erections.

3. Inadequate intake of zinc
Consumption of foods rich in zinc also helps produce testosterone and sperm, which is very important for erection. Good sources of zinc are seafood, peas, and beans.

4. Having sex more often
The easiest and simplest way to have a firm erection and increase your testosterone level is to make love more often.

5. Avoid fatty foods
If you want to have a pleasant moment of lovemaking, you should avoid eating fatty foods before sex. Excessive consumption of fatty foods will reduce the level of testosterone in the body, which in turn will lower your libido. Both would make it difficult erection and ejaculation occurs.

6. Begin with foreplay
Most men do not understand the importance of foreplay. Spend enough time with foreplay help maximize the ability of the penis to erection. So, try to do a stage of foreplay before penetration.

7. Fix eating habits
Stay away from unhealthy eating patterns. This can damage the blood circulation to the penis and ruin your libido in bed. Also, avoid overeating and eating at least 1 hour before sex, so that all the food has been digested properly when you start having sex.

8. Avoid risky sex
Risky sex can cause injury and damage the penile erection process in the long run. So, you should do safe sex and vaginal penetration only when the couple already well lubricated.

9. Do some exercise
Active men tend to have a better sex life, because it can help increase sex drive, sexual potency, reduce stress, and increase the production of testosterone in the body.

10. Avoid tight clothing
If you like tight clothes, you should immediately change if you want to have a better sex life. Wearing tight clothing can reduce blood flow to the penile tissues and inhibit erection. So, you should choose clothing that is loose.

11. Stop Smoking
Smoking is a major cause of impotence in men. Those who smoke tend to have a smaller penis size. In addition, excessive smoking can also cause damage to blood vessels and penile tissue damage. Both can reduce your chances of having an erection strong and durable.

12. Avoid excessive masturbation
Excessive masturbation can ruin your sex life that is true, with bless you with a weaker erection and ejaculation. It also will reduce your sexual hunger, which will make it harder erections.

13. Increase consumption of fruits and vegetables
To have a more powerful penis during lovemaking moment, then you should eat lots of fruits and vegetables. Eat lots of fruits and vegetables will help reduce cholesterol levels in the blood stream, which will increase the blood flow in the body and blood vessels in the penis to fill. By doing so, the erection will be more easily obtained.

14. Sleep well
Adequate sleep is essential for male sexual performance. So, try to sleep at least 7 hours per day. This habit will prevent hormonal disorders. Moreover, getting enough sleep will also help blood flow to the penis enough.

15. Maintain a healthy weight
Being overweight or obese can put you on a variety of health risks such as type 2 diabetes and heart disease. In the future, these diseases can damage nerves and blood vessels throughout the body, causing erectile dysfunction, and inhibit the process of erection.

16. Practicing meditation
Breathing exercises or meditation every morning will help increase oxygen levels in the bloodstream. In addition, this exercise also helps lower stress levels. Thus, the process will be easier to achieve erection.

17. Avoid drinking
If you are an alcoholic, you should immediately cease. Therefore, drinking too much alcohol can affect your sex life. Consumption of alcohol can make the body become numb due to blood flow is not effective. In the long term, it can cause erectile dysfunction.

18. Consuming green tea
Consuming green tea regularly helps you to have better erections. Therefore, antioxidants contained in green tea can help destroy free radicals in the body. In addition, green tea also helps increase blood flow to the penis.

19. Reduce stress
Excessive stress can increase levels of adrenal hormones in the body, which in turn can be stressful blood vessels. This in turn may inhibit the process of erection. So, you should avoid stress to have a good sex life.

20. Consumption of dark chocolate
Flavanoids that is in dark chocolate releasing some chemicals that help increase blood flow to the penis. To get the benefits while making love, eat dark chocolate, low-sugar and high content of cocoa.

Tips to Improve Vitality Men

Secrets of Powerful Arab Men in Bed
Tips to Improve Vitality This man is becoming Secret tips Arabic Strong Men in Bed. For men who feel weak in terms of sexual intercourse nothing wrong and lose if you imitate arab men in maintaining his power.

Here are some Tips To Increase Vitality Men, drink a glass of thick honey before going to sleep and eat twenty almonds and a hundred grains of pine cones. Do it for at least three days. It also can be by immersing bawangkemudian lift garlic, onions soaked water mixed with honey and stir. Immediately drink while honey and garlic marinade water still mixed.

And this is the secret tips arab strong man in bed, this ancient Tips many believed and done by the Arabian peninsula for generations. These tips can arouse sexual desire of men naturally, the tips are camel milk mixed with honey and taken repeatedly. In this case a mixture of honey remains the best for food or drink of passion or adult male potency.

Other tips that can be an alternative is, to consume the yolk every day will find a good stimulant for sex. To further get more top properties, you can eat egg yolks mixed with onions, these tips are also believed to Enhance Male Vitality. Fried asparagus with egg yolk mixed with fat and spices is also a recipe that is powerful enough to make strong men about sex.

One more thing that is also well taken that the yolk mixed with cinnamon and pepper, it should be consumed every day. Herb of the Arabian peninsula is long enough trustworthy and always consumed middle eastern man in order mrmbangkitkan their sexual arousal. Not surprisingly, men who came from the Arabian peninsula famous for keperkasaanya in the affairs of the bed. Want to try it, go ahead.

In addition to increasing the vitality of men's style tips Middle East, below I also share some groceries and vegetables and fruits that are often found in Indonesia, which turned out to have a property to improve the vitality of Pira.

celery
Very distinctive smell appetizing. But behind it smelled it, celery is also a source of food that can increase androsteron, a hormone that is released through sweat, which is beneficial to Enhance Male Vitality. Try to eat them in the form of juice combined with other fruit.

Nuts
Nuts contain essential fatty acids in the production of male hormones. One is the almonds, besides rich in fatty acids, almonds also contain scents that can stimulate the vitality of women for sex.

eggs
This egg is always used as a powerful food to restore stamina. Protein has a very high protein. Eggs contain vitamin B6 and B5 are very high. Both types of these vitamins can help balance hormones and reduces steres useful to Boost Vitality increases love. Eggs are also a symbol of fertility.

bananas
Bananas are often associated with a man's penis because a similar shape. Because the banana is always believed to increase libido. Because banana contains the enzyme bromelain which can arouse sexual desire. In addition, bananas are also rich in potassium and B vitamins like riboflavin, which can increase your body's energy. No nonsense that only bananas can provide more energy to the body.

avocado
The fruit is often associated with high-energy fruit. So no wonder, many of the diet mania who dared to eat avocado sebagao main meal replacement. Because in addition to having a high calorie, avocado also can Improve Your Vitality and couples. Because in avocados are quite a lot of folic acid, which is useful to help the metabolism of proteins that generated a lot of energy.

brown
This chocolate contains phenylethylamine, a chemical that can create a sense of excitement for penyantapnya. Chocolate also create feelings of pleasure during lovemaking, after eating it. So eat chocolate before starting the game. Preferred food of all ages also contains theobromine which is similar to caffeine, which can make the body pounding for more Vitality Increase in sex.

In addition to tips to improve the vitality of Pira, below I also share how to use the pieces to create and improve intimacy in bed.
1. Pineapple. Benefits for you: pineapple contains potassium and B vitamins beneficial to increase your body's energy. Benefits For Couples: Pineapple contains the enzyme bromelain, which is believed to increase libido in men. In addition, feeding pineapple to mouth diercaya pair as a symbol of pre-sexual communication.

3. Sroberi. Benefits for you: Contains vitamin C, very good also to prevent cancer. Storberi berkasiat also whiten your teeth. It's easy, destroy and templelkan for one to two minutes. Then brush your teeth. Benefits for Couples: The taste is sweet, sticky and 'slimy' on strawberries could spoil pasanan before and during sexual intercourse. shape, texture and also the nature of 'lust' which have storberi may suggest erotic and fun together.

4. Dates. Benefits to you: High sugar content in the palm can increase your energy. Tentnunya, feeling weak and lethargic no longer a problem for you, right? Benefits for couples: Increase stamina partner during intercourse. amino acid content is very high on the palm can increase libido.

Now that's some tips and benefits of fruits and vegetables for the vitality and quality of your sex. One more, to increase vitality would be better if accompanied with regular exercise. If to increase the intimacy, please you explore it yourself, which is important in a sexual relationship is based on mutual love, mutual love, consensual and that peling important've got the love of God through the door wedding.

Hopefully Helpful ..

Fresh and Fit Body Secrets

Fresh body condition and fit the expectations of everyone after waking. But not infrequently sleep can actually make the body becomes stiff so that the body be less fresh.

The following are tips that can be done to improve the quality of sleep in order to wake up more refreshed:

1. Environmental sleep

Everyone must have experienced problems or who have severe sleep called insomnia.

If you experience it, do not ever let it, because a lot of the benefits of good sleep quality. You must perform the specific measures, one of which is by ensuring that the sleep environment.

Make sure the environment for a restful sleep, the temperature corresponding (most people like cool temperatures to sleep, but most like warmer temperatures), dim room light enough because it can stimulate the sleep hormone melatonin.

We recommend that you sleep for eight hours per day, and the earlier you will sleep better.

2. Food and drink

Do not eat more than two hours before bedtime, in addition, avoid caffeine and alcohol before bed. Instead drink that can create a feeling of relaxation, such as chamomile tea about one to two hours before bedtime.

Or you can try mulberry tea, because the effect is soothing and helps blood sugar levels thus helping you to sleep. You can also sprinkle a few drops of lavender or lemon balm oil on your pillow.

3. Familiarize sports

Make sure you exercise regularly. It has a very positive effect on sleep and helps in stress management. Do at least three times a week, each one hour.

But avoid exercising too heavy, try moderate exercise portion, which is about 45 minutes, and 15 minutes more to breathing and stretching. This exercise will make the body away from the stress and soothe to sleep.

4. Stretching before bed

Before going to bed, it helps you stretch. You can do yoga which has a calming effect. Do it while sitting in your bed, then straighten your legs forward and try to touch your ankles.

Take time doing so does not need to impose if you can not smell the knee, otherwise you can even put a pillow on your knees to rest your head. Then hold for five minutes, and set your breath.

This posture is useful to calm the nervous system, lowers blood pressure and helps relieve headache, all of which will improve the quality of your sleep

5. Turn off electronic device

Often televisions and laptops that are in the sleep environment if left on when going to sleep will actually interfere with your sleep.

Light generated from electronic devices that can activate the cerebral cortex of the brain (the brain to think). Therefore, you should turn off all electronic devices when you are going to sleep.