All what you are looking for is a better sleep and comfortable, of course, there are many factors and methods allow you to do so, but here show you 11 advice to improve your sleep.
Adopt a
regular sleep schedule
- Avoid hours sunset and Sunrise too
variable facilitates sleep.
- Stand up all day at the same time,
even on weekends, to keep the same rhythm of sleep and sleep.
Wake up
at his own pace
The
alarm must be dynamic to properly raise his body: strong light, stretching
exercises, full breakfast.
Practicing
physical exercise during the day
- Practice regular physical exercise
during the day promotes sleep.
- Better avoid practicing physical
exercise in the evening, especially before going to sleep.
Take a short NAP in the
early afternoon
- By closing the eyes 5 20 minutes by releasing the body,
sleep comes quickly if the need is there.
- A NAP to maintain vigilance the rest of the day.
Avoid the exciting after
3 p.m.
- Coffee, tea, cola, and vitamin C delayed sleep onset
and increased nocturnal Awakenings.
- Avoid alcohol and tobacco at night. Nicotine delayed
sleep onset, increases nocturnal Awakenings and makes lighter sleep.
- Alcohol promotes instability in sleep with frequent
nocturnal Awakenings. In addition, it is an aggravating factor of
nighttime breathing problems, such as sleep apnea or snoring.
Avoid
sleeping pills
They are to take on
medical advice only.
Make a light dinner, at
least 2 hours before sunset
- Focus on foods based on slow carbohydrates (potatoes,
rice, bread, pasta), that promote sleep because they allow a better
control of inputs throughout the night.
- Dairy products are equal ment advised the evening.
- Avoid fried foods and cooked fats.
- Do not skip the evening meal under penalty of risking a
craving in second half of the night.
Safeguard a favourable
environment for sleep
- Maintain a temperature in the room nearby 18 ° C and
ventilate it.
- Make the darkness in the room, which promotes deep
sleep.
- Sleep, melatonin hormone, is secreted in the dark.
- Take care of its bedding and change it regularly.
- The bed must be a space exclusively reserved for sleep,
with the exception of sexual activity.
Encourage quiet
activities and relaxation at the end of day
- Avoid intellectual work just before sleep.
- Bright light, work or computer games cause difficulty
falling asleep.
- At least 30 minutes before sleep, book a period of calm
and relaxation.
- Establish its own ritual of sleep to fall asleep
smoothly, of course.
Lie down as soon as the
first signs of sleep
- Yawning, eyelids heavy, eyes that sting, blinks of eyes
are signs that it is time to go to sleep.
- Needless to anticipate, but once these signals felt, should not delay to lie, otherwise the desire to sleep goes after about 15 minutes and will return to the next cycle, 90 minutes later.
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