Simple changes in lifestyle can make a lot of difference in the quality of your sleep.
Following these 10 tips from the Sleep Association will help you get a more comfortable night.
1 . Keep regular hours
You will plan to go to bed and wake up at about the same time each day your body to sleep better. Choose a time you will likely feel sleepy.
2 . Create a comfortable sleeping environment
Your bedroom must be kept for rest and sleep. Keep it as quiet and dark as possible. Must not be too hot or too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you sleep (and stay) asleep.
3 . Make sure your bed is comfortable
It is difficult to get comfortable sleep in a very soft mattress, very harsh, small or very old. If you have a pet sleeping in the room with you, consider moving it to another place if it often makes a noise at night.
4 . Exercise regularly
Regular exercise, such as swimming or walking, can help relieve some of the tension accumulated throughout the day. But do not exercise hard before bedtime as it may keep you awake.
5 . Reduce caffeine
Reduce stimulants such as caffeine in tea or coffee, especially in the evening. It hinders sleep and prevents deep sleep. Caffeine effects can persist for a long time (up to 24 hours) so the chances of their effect on sleep are obvious. Take a warm milky drink or herbal tea instead.
6 . Do not overdo it
Too much food and drink, especially late at night, can cut your sleep patterns. Alcohol may help you sleep at first, but it will worry your sleep later in the night.
It's bad to sleep. Smokers take longer to dry, wake up frequently, and often have intermittent sleep.
8 . Try to relax before going to bed
Take a warm bath, listen to quiet music or do some light yoga to relax your mind and body. Your doctor may be able to recommend a CD to help you relax.
9 . Type to remove your worries
Handle concerns or heavy workloads by preparing lists of things to be addressed the next day. If you tend to lie down and think about the tasks of tomorrow, take time to sleep to review today and plan for the next day. The goal is
Avoid doing these things while you are in bed trying to sleep.
10 . Do not worry about bedding
If you can not sleep, do not stay lying there there is concern. Get up and do something you can find an assistant to relax until you feel sleepy again, then go back to bed.
