According to the National Sleep Foundation, about 70 million American people will not be affected, sleep problems. Americans suffer from chronic sleep disorders number about 40 million and another 20-30 million are affected by intermittent sleep problems.
More importantly, the results of the study between the quantity and quality of their sleep and health problems related to many of the discovery. For example, the Lack of sleep may lead to weight gain, high blood pressure, cardiovascular problems and diabetes-related morbidity.
Here is a list of sleep tips to relax. These recommendations can be "typical" adults with occasional sleep disturbance. The list is not for children with health problems or a certain person.
1. To maintain regular sleep schedule
Our bodies have a natural clock and a regular sleep time under the conditions of our physical"Sleep cycle. A regular waking time in the morning strengthens this cycle and fall asleep at night for help. It is important to regular bedtime and wake-up time to maintain, even on weekends, when the temptation to sleep in.
2. District Officer before going to bed
To establish a normal sleep on your body and mind into sleep routine activities. Your day can be easy to listen to music, reading a book, a warm glassOr enjoy the hot milk in the pan (it should be early enough, you are no longer sweating or over-heating completed). If you are lactose intolerant, try caffeine-free herbal tea. Another simple technique is to dim the lights before retiring to your body it is time to talk about the rest.
3. Do not do before going to bed
Do not eat before going to bed too full. They should complete the food may lead to sleep at least 2-3 hours, avoiding spicy foods, regular burning. In addition, many peopleThat alcohol is a sedative, but in fact disrupt sleep, so woke up at night. Other things, in order to avoid include caffeine (eg coffee, tea, soft drinks and chocolate) and cigarettes (nicotine).
4. Is not your bed table
In your bed for the sole purpose is to sleep and sex. Do not use it as a sorting area of work permit or work on projects. Create a healthy "body", relaxed environment, rather than "brain" activity space. Remove work materials,Computer and TV from their sleep environment.
5. Bedroom Harmony
Your bedroom should be beautiful, easy to use and reflect the values, you have to sleep. Your bed and pillows very comfortable. Adjustments, such as light (dark sleep environment, the project is the best), temperature and noise. If necessary, shade curtains, goggles, ear plugs, air purifiers, humidifiers, fans and other equipment.
6. Maintain yourBody
The overall treatment of visiting each month will help release body tension and calm attitude, correct any imbalance. Possibilities are unlimited, such as acupuncture, massage, massage, chiropractic and so on.
7. Regular exercise
Avoid exercising late at night, because it increases the body temperature, so that you are more alert. If you practice in the evening to complete your training, before going to sleep for at least 3 hours. A good time to exercise is in the evening.
8. Diet andSupplements
Feed and fresh vegetables and fresh fruit and a large number of healthy foods eating habits. In addition, you can high-quality liquid supplement (or multi-vitamin tablets) daily.
9. Of the psychological and emotional problems
Out of your day, away from the office's office. If you're still a list of things best left to write down a simple, in the morning to do list. To avoid an open debate. If you have a problem,Thing is to say, or anger, and then write your feelings in a diary, do the brain download. Do not re-read the magazine. If you have any questions in the morning, then you are that person or to the profession.
10. Do not look at the clock
If you do not fall asleep, it is best not to lie on the bed and try to "force" themselves to sleep. To avoid another full inspection. According to experts, if you should not back within 15 to 20 minutes to fall asleep,Get out of bed to another room. Try, such as listening to music or reading relaxing.
As a result, get a good night's sleep every night is important to recharge your body and mind. For the health, safety and longevity essential to sleep quality and sleep time. Pleasant dreams, good night.
Copyright 2005 Wayne McDonald
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