Sleep is a vital need for our organization. Lack of sleep makes chronic irritable, decreases concentration and may have important health consequences, particularly on the cardiovascular system. Here are some tips for a good sleep.
The enemies of sleep
To sleep well, it is first necessary to correct the bad habits that are the enemies of our sleep.
A good night's sleep is prepared in advance by adopting the following habits:
- Avoid stimulants such as cola, tea and coffee 17 hours after
- Eat light evening
- avoid falling asleep in front of the television on for noise and light fragmented sleep
- Avoid Playing sports after 20 hours.
Good habits
Several simple tips and little rituals can help you sleep well.
Be alert to signs of fatigue when yawning multiply and your eyes sting, it is time to go to bed.
Go to bed and get up at fixed times. Even if you are lying later, after an evening for example, try to get up at the usual time. You will be only more fit.
In the morning, get up when you're awake. It is often more "tiring" to try to sleep.
Similarly, if you sleep late, prefer a short nap (about 30 minutes early afternoon) to sleep. It is refreshing and this disorder less sleep cycles for the next night.
Prepare for sleep
To promote sleep, think airing your room and adjust the room temperature between 19 ° and 21 °.
In the evening, choose quiet activities that promote sleep like crosswords or reading.
If you feel too excited to sleep, take a cool shower: a drop in body temperature promotes sleep.
You can also breathe deeply practicing this little breathing exercise of yoga inspired:
1) Lying in bed, breathe slowly in the region of the abdomen expanding your belly with each inhalation and each exhalation the digging. Repeat 5 times.
2) Then Breathe in the chest area, leaving open your ribs with each breath and letting them close to each end. Repeat 5 times.
3) Breathe with the top of your lungs, leaving your collarbones up with each breath and letting down with each exhalation. Repeat 5 times.
4) Finally, bind the three phases of the breathing by raising the air in your abdomen, your chest and to the top of your lungs and letting it down in reverse. Repeat 5 times.
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