Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Monday, March 9, 2015
Tips to get better sleep
Here are several tips to get better sleep
- Do not watch TV or a computer screen justbefore bedtime.
- Do not have too many thoughts or ideas before going to bed, write down any important things to do, for example, to clear the mind.
- A bath or shower can help to get better sleep.
- Playing sports in the morning, it helps to get better sleep evening.
- To fall asleep easily, body temperature is lowered slightly, and brain first.
Remember to refresh the mind rather than the body. The ideal temperature of a room is 19-20C, when wearing light clothing and that it fits into a bed, covered without excess (or single duvet cover). We also know that to put socks in winter helps to promote heat exchange.- Do not watch TV or a computer screen justbefore bedtime.
- Do not have too many thoughts or ideas before going to bed, write down any important things to do, for example, to clear the mind.
- A bath or shower can help to get better sleep.
- Playing sports in the morning, it helps to get better sleep evening.
- To fall asleep easily, body temperature is lowered slightly, and brain first.
- Read a book
- Do not do stressful activity
- Drink a tea of chamomile or lemon verbena
- Read a book
- Make different relaxation exercises to relax.
- Eat light at night, try not to ruminateworries, relax and think about the things that make us happy, not easy when you have to stressbut its possible.
- Before going to bed do not make too harshor tiring activities such as cleaning, for example.
Here are the tricks Stephanie to get better sleep at night
- Eat an apple before 2hours, it often works for me.
- Drink a cup of warm milk (it allows me to get a good night)
- Do not go hungry or thirsty before bedtime
- Drink a cup of warm milk (it allows me to get a good night)
- Do not go hungry or thirsty before bedtime
So those tips will help you to have a better sleep every night.
Sunday, March 8, 2015
How to get a good night’s sleep
Insomnia, sleepless night , fatigue is part of everyday life? To discard the problems of sleep , here are some essential steps.
10 to 30% of the population suffers from insomnia and many are unable to sleep because they sleep too late!, so they can’t get a good night’s sleeping . However, sleep is essential to recover and fight against aggression and daily fatigue . Respect biological cycles, proper nutrition and gestures are essential for relaxing sleep. So if irritability, fatigue, lack of energy, difficulty concentrating and memory ... settle, 1001 good actions must be applied.
10 to 30% of the population suffers from insomnia and many are unable to sleep because they sleep too late!, so they can’t get a good night’s sleeping . However, sleep is essential to recover and fight against aggression and daily fatigue . Respect biological cycles, proper nutrition and gestures are essential for relaxing sleep. So if irritability, fatigue, lack of energy, difficulty concentrating and memory ... settle, 1001 good actions must be applied.
A healthy lifestyle
1. To avoid the regular use of sleeping pills , and properly adjust its clock must be first and foremost a balanced diet, so you have a good night’s sleep .
Expected to eat 2 hours before bedtime and avoid foods that are too fatty and too sweet.
It is recommended vegetable proteins (wheat, lentils, peas ...), starchy vegetables and complete. Through the secretion of two hormones that are sleep melatonin and serotonin, sleep will be promoted.
We finish the dinner with a glass of milk with honey, herbal tea or herbal tea with verbena, chamomile or lime. Obviously, we think the ban consumption of stimulants after 17 h. Addicted to coffee, tea and nicotine should wait until morning! So this will help too much to have a good night’s sleep .
2. To enjoy a good night’s sleep , you need sports, of course, but not at any time.
We do not train in the evening: the coming of sleep is delayed if you practice a sport in the evening. Physical activity increases the temperature of our body and affects the quality of our sleep. Our biological clock is so wanton.
You relax with yoga. Minutes before bedtime, a little yoga will help us find the necessary calm to dive into a deep sleep.
3.Get a good nights sleep by folowing the body
Yawning, tingling eyes, heavy eyelids, decreased attention ... It is time to go to sleep! The body sends us signals of weakness that we go to full power.
Too early ? No worries. We choose the time corresponding to our lifestyle. The sandman by 1h revert to 3 h.
In the meantime, why not take a good warm bath? it will go down the body temperature and thus facilitate the coming of sleep.
The body needs ritual to automatically start button "sleep." Before going to bed, do we think the same things we brush our teeth, hair, puts on her pajamas ...
We let go: bedtime should be fun. The bed should be comfortable, soft and draped in colors that soothe us, and make us having a good night’s sleep
It completely disconnects all negative thoughts that might distract us. It puts the brain off for a night without constraint.
Saturday, March 7, 2015
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