When it comes to general insomnia, there is nothing on the market today that is strong enough to change your mentality of a good night sleep. All tips can do is a temporary solution to a chronic and severe. So the best thing you can do to prevent disturbances nights you focus on your health. If you look at your body, your body will be good for you.
Here are 17 golden rules to fight against insomnia:
First try the aromatic fog of sleep. the fog of sleep is quiet natural sleep aids that help the body more quickly and to induce sleep. It was found that periods of total sleep, increases deep sleep, and people feel refreshed.
Second Exercise – Regular exercise tends to be used for sleeping, but not right before bedtime. intense exercise, especially just before bedtime, sleep may cause delays. You can not force a given night sleep by exercising excessively during the day. Morning exercise little positive effect on sleep. The best time to practice the afternoon or early evening. But even then, it will probably not help you sleep if you exercise on a regular schedule.
No More Naps third – Laboratory tests have shown that naps disrupt normal sleep. Although many people think like nap 2-4 Clock (Siesta), most sleep better if they do not nap during the day.
4th Avoid coffee – caffeine is a stimulant, it can mean an alarming effect. caffeine products like coffee, tea and chocolate, remain in the body, average 3-5 hours, but may affect some people up to 12 hours later. Even if you do not think caffeine affects you intervene and change the quality of sleep. can occur within 6-8 hours before bedtime to improve sleep quality caffeine.
Limit consumption of tea fifth Avoid – tea and not for at least 4-6 hours before bedtime.
Avoid sixth Cola – Cola drink stimulant that causes anxiety and sleep delayed. To reduce the consumption of at least five hours before bedtime.
Set a regular bedtime seventh. Waking up in the same time each day, including weekends.
8th Avoid using tobacco, especially near bedtime and wake up at night – Nicotine is a stimulant. Smoking before bed, it is still difficult to sleep. When smokers sleep, they experience symptoms of nicotine withdrawal, which bothers him. Nicotine can hardly sleep, problems waking in the morning, and may also nightmares. Insomnia is one more reason to quit smoking. And never smoke in bed or when sleepy!
9th Avoid alcohol late in the evening. It can cause awakening later in the night. Although many people think of alcohol as a sedative, it actually disrupts sleep, and nighttime awakenings. Alcohol consumption leads to a less restful night’s sleep.
10th Avoid heavy meals before bed nearby. A light snack may help you sleep.
11 Provide sufficient sunlight outdoors, especially in the late afternoon. Contact light / sunlight soon after waking. This will help your body’s natural biological clock to adjust.
Reduce noise 12 in the house, or a mask with a constant noise of tasks such as maintaining a low fan speed or a radio to static electricity. Earplugs ease of use in case of need. Sleep in a quiet room seems pretty obvious, but you’ve taken all the basic checks. There may be dogs barking and outside the movement.
Keep the room dark and cool and 13. If you do not darken the room, then use a sleep mask.
The 14th Chamber of the Reserve for sleep and sexual activity. A little light reading may help you sleep, but if this does not mean your reading elsewhere in the house. Avoid watching television in bed.
15th Try to write your concerns in a book not worry “, she put aside and before bedtime.
Attend the 16th and relaxing activities before bedtime. Try deep breathing, meditation, tai chi, or muscle relaxation techniques. Take a hot bath. Play a round or read a book.
17th Stay informed of your sleep and lifestyle in a sleep diary.
Note: Do not stand still during the day will help your body’s natural cycle, including a healthy sleep regulation. This way, you have a renewed energy in the morning, the day to help you relax and enjoy the night to sleep comfortably.