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| 20 tips for a good night's sleep |
(A Healthy Life) We all have times when we sleep less well. Fortunately there is plenty we can do to improve our sleep.
No coffee after 15:00 noon
that coffee has a stimulating effect on the brains that know most of it. But also tea, chocolate, nicotine (smoking) and colas stimulate the brains. One is more sensitive than others, but most lifts provide a wake up feeling more and you're going in your head making you go worrying faster.
Move enough daytime
If you have made physical enough on one day, then the hormone levels take a natural shape to making your evening is easier to sleep. Also, your body will be happy to recover and will sleep easier expired.
Sleep at fixed times
keeps your body regularly, all hormones can then behave according to a set pattern and mentally you know where you stand. Habits are very powerful and often difficult to change, correct sleeping habit can help enormously to tell your body when it's time to sleep.
Dim the bedroom
light stimulates the production of serotonin. Serotonin regulates mood and you're awake. Serotonin is like the darkness is transformed by the pineal gland into melatonin, the sleep hormone.
Perform a ritual in
your mind and subconscious are in direct relationship with your body. If you every day before going to sleep one hour before beginning a fixed pattern then tell your body it's time to create substances that promote sleep. Choose it for soothing habits such as reading, drinking a cup of tea good night's sleep, a short evening walk or a warm bath.
Reduce incentives
, we are increasingly confronted with information we have received at this time in one day to process more information than a medieval man in his whole life. Turn on the radio or television, unplug the phone and be a day offline. Encourage incentives and tax the nervous system and cost effective.
Dim the lights
as long as you're in a bright environment, think your brains it or not during the day and adjusts to sleep. Very important: the TV and computer screens therefore also produce light and prevent you from getting sleep. Also, be careful with the book reading from a tablet, it also emits light and inhibits the production of sleep hormones.
Grab a good book
For most it will be very familiar: you start reading and you are almost close eyes after 15 minutes. Reading takes some effort for the eyes and if you stop it generates a relaxed feeling. Choose rather not heavy stuff, but better is a story that appeals to you. A good tip is to get a book of short stories, so you do every day before going to bed to read a short story. An exciting and compelling book can properly again but make sure you read remains.
The bedroom is for sleeping ...
OK, you can massage each other hesitate nice for maximum relaxation or simply sexes (also very good for relaxation), but do not live in bed or watch TV. If your bedroom only for calming things used your body subconsciously know that it is time to sleep when it is contained in that space.
Stop thinking mill
Thinking should be at the service of our mind rather than that we are thinking of employing. Thoughts can constantly go on and it is very tempting to ponder. Agree with yourself that you can mull up to 10 minutes to release it thereafter. The thoughts you can learn all let loose with breathing exercises and relaxation.
Limit sleep
It's tempting to stay nice lying in bed when you are tired and sleep good. Now this is just one more time to refuel a problem, but if you will be disturbed your biorhythm at a habit. On the day of sleep you do not sleep at all more at the end of the night because you just "like" you're out of bed. Pass this on.