How to get a better night's sleep

If you have insomnia, you are not alone. Our way of life have drastically changed, but our brain and body still are just as necessary, as they did centuries ago. Sleep deprivation and did not attract much attention, but many diseases and accidents, not to mention his hot-tempered and dull complexion reasons. Is always right Zs assurance that we give our bodies enough time to heal the important functions carried out at night, we maintain a healthy,Alarm.

Continuous high-quality sleep is very important to feel and features the best in all four cylinders during the day, so if you think you stay up all night to cram schools to prepare the test or for the presentation, your interests, think again. Studies have shown that students who deserve to stay in than the students have enough rest the night subordinates to learn.

Sleep, or lack of, but also for our quality of life have an enormous impact. How do you know that if you are ready toAdequate sleep then? If drowsiness or damaged, it is difficult to do your daily activities, you may need more sleep.

Is not too cold, too hot, but just right ...

75 degrees, down from 54 Temps can lead to sleep disturbances. Unfortunately, there is no magic temperature, to ensure peace of sleep. Sleep disturbed by the temperature, is from person to person, but also may depend on other factors,Because you wear bed sheets you sleep on the type. Most experts believe that at the end of the cooler temperature is the best, because it reflects our body is not, of course, when we sleep, what is cool (apart from me, and I am a raging fire, I sleep).

Make the following are absolutely correct: If you and your friends do not agree with one bed room temperature, trying to drop the thermostat, but the degree of pile blankets at night, youComfort. I know this is a great compromise, but it is better than sleeping alone, is not it? Coupled with savings in gas and electricity.

In the summer, when the bedroom may be hot, especially if you have the exchange you just wake up feeling drunk than usual. Communication is often in a single window is worth the price, otherwise the investment will fan or humidifier can bring relief to sore throat and dry.

Let there be light ... expect when you try to sleep

EverWhy do we (the feeling of fatigue, of course, the evening is a warning, if you have enough high-quality sleep! Day)? This is because our sleep patterns of light and dark control. Affects our internal clock, when we feel sleepy, when we create a feeling of light-dark balance the more important. Bright light helps to keep you awake during the day, but when we sleep, bright lights can disrupt sleep quality.

Here's howPlease note that do not balance your internal clock: the first, bright enough to light during the day. Will take some time to get some natural sunlight or you buy a light box, be sure to get enough of the real sun. Night, the deeper the color the better. Try shading curtains or wear goggles.

If you wake up earlier than you wish, you increase your visibility at night. It can push when you fall asleep, but you will have a better quality of sleep晚上. When you get out of bed frequently use the toilet in the middle of the night to avoid the lights or use of night-light. We have done it in the switch open, and that our bodies in protest against the clean and jerk. As expected, it is difficult to sleep, we creep back again, under the coverage.

Mattresses

This was a relatively neglected area. Of course, we also know that high-line table is a luxury feel better. But for old mattressesShe had been asleep, and when the 10th-grad (now you are 27?). Sleeping on mattresses on the back and neck do not have the support you may need help to sleep well, not to mention giving them back pain.

And the deafening cries of discarded, unwanted pillows. Pillows can make tens of thousands of fungal spores. Yes, thousands. He said that they can provide a variety of things to our respiratory system. Studies have shown that more bacteria in synthetic pillows than in feather pillows harbor up to five times the Pillows so many dust mites droppings. But if you are allergic to, because me, you often only need to buy new pillows. Plastic allergy can include reducing its own bacteria, dust mites and other allergy triggers. Pillows also affects posture, so be sure to buy a sleeping bag you need to correct.

Give ourselves enough space for sleeping. If you're sharing a bed, should be big enough for you both. Do not try to impose a full-size two adults"Bed. They will awaken painful.

Other factors, sleep

After 2005, the National Sleep Foundation Sleep in America poll, 67 percent of the respondents reported that their partner snoring, while 27 percent said that their intimate relationship affected because they are said the tired, 38% of people said they had problems in their relationship because their partner's sleep disorder.

Here you can do: in conversationCulprit. Ask him or her sleep disorder may be caused by medical care. Buy a silicon block, plus ear, sleep, snoring, or go to work arrangements for everyone. For example, your partner can give you a start to bed down, and then he got into quilt began to snore, or not move in bed, when a person opens and twists and turns, improve or direct investment. As long as maintained in communication, are not subject toSilence!

More importantly, the ability, television, computers and working conditions, leading to poor sleep quality bedrooms. Violence programs and news programs, before going to sleep can lead to restless sleep, or nightmares. Sleep environment should be used only for sleep and intimate activities.

So, here is what you need to do: Avoid highly participatory activities, such as observation, action or horror film, or just before bed activity. How to avoid temptation? Here is a new idea. To keep television andBedroom from your computer! Create a quiet environment, rest and sleep centers.

As for our four-legged friends? The bad news is, cats, dogs can be in bed cute, but it may affect your sleep. Who knows one with another man, then a bed, may cause interference, but if your four-legged friends will be added to the mixed division, it becomes more complex. Frequently move between animalsAnd jumping on and off at night before bed. You can not really wake up, but you may feel that they sleep less than you normally

I know it is very difficult to step outside the comfort of bed, but seriously think about it you will get your pet a bed in the bedroom, but share your bed. After all, if you have more energy, you can create a better dog or cat's parents!