Everyone needs sleep. Get enough sleep reduces stress, recharge and repair your body, makes you more alert and makes you feel good. For most people an average of seven to nine hours of sleep is good, but everyone is different, some need more than others need. If you are having trouble falling asleep or just a good night sleep can have negative effects on their daily lives.
There are many things you can do to help you fall asleep faster and stay asleep. His daily routine makes a big difference in quality and quantity of sleep.
There are many things you can do to help you fall asleep faster and stay asleep. His daily routine makes a big difference in quality and quantity of sleep.
First, make sure your bedroom is conducive to a good night's sleep.
• Keep the room quiet. You may have to use something to mask the noise like a fan, a CD of your favorite music soothing, soft music, or just white noise. Make sure your room is dark. Use dark heavy curtains or wear an eye mask if necessary.
• Keep your room cool. Most people sleep best when the temperature is around sixty-five degrees Fahrenheit.
• Make sure you are comfortable in your bed. You may have to deal with soft, firm mattress and half to see what is best for you. An adjustable bed that can change the hardness can also be an option. A memory foam mattress feathers could also work for you. Try some of the many different pillows that are available now.
• Use the bed as a bed. They use it to sleep, do not use it for watching TV, working on the computer, or do other things in bed is not intended. This way you can teach your brain when you go to bed, you go to sleep there and nothing more.
Second, establish a schedule for you. Establish a specific schedule and time to get up in the morning. Start by choosing a schedule that you think is appropriate, and go to bed at that time. Similarly, waking in the morning, at the same time. If you still feel tired in the morning or during the day may have to adjust your bedtime a little earlier. Although, if your bedtime lying in bed and not sleeping you may need to extend his bedtime. By experimenting with these days is a plan that works for you.
After finding the optimal sleep time, you must follow them. Go to sleep and wake up at the same time every day, including weekends. This will make your body into a sleep routine. If you're staying up late on a weekend, still up at the same time the next morning. You can catch up on sleep the next day, a thirty-minute nap in the afternoon. Be sure to take a nap before 17:00 or do not take it at all. Napping too late in the day it is difficult to fall asleep at bedtime.
To help you fall asleep quickly exercise during the day, but not too close to bedtime. Stay active after dinner, if you're asleep after eating. Sleeping too early will have to wake up in the middle of the night. If only a nap after dinner will give you problems when lying down. Do not eat or drink anything two hours before bedtime, especially foods, alcohol and caffeine. Eating makes your body work to digest food while you are trying to calm down and go to sleep. Drinking too late can be up at night to go to the bathroom. Relax before going to bed. Try relaxation techniques that you can find online or in books. Take a hot bath and relieve stress. Visualize a peaceful place, and stand there. Deep breathing exercises are also found in books or on the Internet.
Once you get to bed, find your place of peace and relaxation. Do not think about what happened that day and focus on what needs to be done tomorrow. Do not watch TV in bed, which stimulates the brain and has ads and flashing constant noise. Do not worry about getting to sleep, what time is or how long you have until you have to wake up. Just relax and it should soon be sleeping.
If you still have trouble sleeping or you're waking in the middle of the night do not forget to think of relaxing in your place of peace and try some deep breaths. Give yourself some time in bed. If after twenty minutes you're not sleeping, get out of bed and do a quiet activity, drink a glass of warm milk (this does not really help calm the nervous system), take a hot herbal tea, or relaxation techniques .
In general, do not give up. Stick with it and move on with their routine. Maintain your routine and you fall asleep faster, sleep through the night and waking in the morning fresh. Do not quit, you may be surprised at how good it feels when you start to get a restful sleep every night.
0 التعليقات:
Post a Comment