Sleep is not only important for the body to rest and recharge to do. It also gives you the opportunity brains one day full of impressions , emotions and decision process . If you often have difficulty in sleeping , or awake at night is difficult and then come back to sleep , then the following tips are worth a try .
1 . Physical exercise
Provide a daily dose of exercise. Scientists are still not entirely agree , but it nevertheless seems that much effort just before bedtime is not conducive to sleep . To be safe than sorry is wise to within 3 to 4 hours before your bedtime yet to work out violently , because then your body for a few hours instead of helping to promote relaxation . It does also not all too heavy to be: 20 to 30 minute walk (preferably a little brisk steps) , cycling or swimming can be great help to relax in bed earlier .
2 . Afternoon Naps
A nap during the day is no problem as long as you only limited to 20 , maximum 30 minutes , and no later than 14.00/15.00 pm . Otherwise you lie at night still counting ceiling tiles . Such a nap can indeed most conducive to your concentration, and creative services for the rest of the afternoon.
3 . Fixed pattern at bedtime
Develop a solid , relaxing, bedtime pattern. Go every day at about the same time to bed and get well at the same time . Also in the weekend . Such regularity helps your body clock to the times to start disconnection . Put in the last hours before going to bed something that relaxes you : a warm bath or hot shower , soft music , read a bit , maybe a puzzle or solitaire game . No matter what you do, as long as it relaxes . Once you begin this activity is also a signal to your brain it’s time to switch into sleep mode.
4 . Stimulants
Be careful with stimulants :
- Alcohol may well be called to help fall asleep faster , it also lowers the quality and duration of your sleep , so after too few hours awake again .
- caffeine can keep a person awake for 10-12 hours after the last consumption. therefore prefer not to drink coffee, black tea or soft drinks with caffeine after lunch , or sip it throughout the day less of
- Smoking also can negatively affect your sleep , because nicotine is a stimulant . Some smokers get the night going suffer withdrawal symptoms , which can lead to poor sleep .
5 . Make your mind
If you lie awake because your brains are too active , try to calm brain than , for example:
- make a list of all the things you want or the next day to do ( or will no longer haunt your head) ;
- write to you so engaged that you wake up is ( write it off ) ;
- relaxation in bed (such as conscious breathing , awareness of your muscles ) ;
- or go read something that completely distracts you and stimulates your head ( how about a page from a dictionary or encyclopedia, or a history …).
6 . Avoid displays
Look in the last 30 minutes before going to bed not to the TV , but not at a computer screen . Both screens show off an intensity comparable to that of the Sun , which you brains to be fooled and they are still far bedtime .
7 . A sip or a bite
A glass of milk (contains an amino acid that the production of serotonin and / or melatonin stimulates your brains , which are less active brains ) , a light snack or a cup of herbal tea can help you relax , but do not overeat because than expected, your body suddenly a complete meal . Half a sandwich with turkey or peanut butter or a banana, or a healthy cereal with low fat milk or yogurt works fine .
8 . Oh, snoring next to you …
Do something about your snoring partner – but in a legal manner . Snoring is caused by an excess or slackness of throat or nose tissue that vibrates during sleep with your breathing . Drinking, smoking and obesity are known culprits , but age and gender also play along . So if your partner has a drinking or smoking in middle age is higher , with lots of pounds overweight , then he wins the prize .
Before you doing to grab the rolling pin , please browse or help him on his side to sleep , or to the headboard of the bed increases. In this way the risk of a wide throat opening smaller, causing less air passes through the larynx . There are more and more helpers op the market for one better than the other works , but if your partner snoring van echt a problem for your own sleep, then they are still definitely worth a try.
And if all that fails, then you must consider it in another room to sleep . Or him to do – most men sleep anyway , everywhere …
9 . Look closely at your bedroom
Make your bedroom quiet , dark , and at a comfortable temperature . Sound can significantly infringe on your sleep . A form of ” sound wallpaper ‘ ( a fan , a DVD read with sheer , very soft music ) can be a good counterweight . Or use other earbuds .
A good temperature is also very important. Research shows that the ideal bedroom temperature is somewhere between 15 and 18 degrees. The humidity plays a role: a dry room to give you a dry scratchy throat , coughing and all that keeps everyone awake .
10 . The importance of good bedding
Finally, your bedding is an important key in getting enough sleep . If it was a while ago , then look es with a critical eye to your room: bed base is still tight enough or you is he’s actually already fallen too far ? mattress still gives you the support you need ? A mattress topper can bring results ( if your mattress is not too far gone ) . Think of a woolen blanket below – ideal for people with rheumatism , arthritis , asthma and allergies . And kiss you , that really need replacing? You might be better off with cotton , or satin sheets and pillow cases than the synthetic stuff ?
All components that can contribute to sleep not only a pleasant experience , but even a party to it.
And again , not everything works the same for everyone , so experiment and try out what works best for you .