Ten tips for a good night's sleep

According to the National Sleep Foundation, approximately 70 million people in the United States, suffering from a sleep problem. Number of Americans suffer from chronic sleep disorders about 40 million, and an additional 2-30 with intermittent sleep problems.

More importantly, studies have found a correlation between the quantity and quality of their sleep and many health problems. For example, there are too little sleep to gain weight,High blood pressure, cardiovascular problems and the onset of diabetes.

Here is a list of tips for sleeping is relaxing. These tips are intended for "typical" adults with occasional sleep disturbance. This list is for people with medical problems or necessarily for children.

1. Maintain a regular sleep schedule

Our bodies have a natural clock and conditions of a regular rhythm sleep our physiology with a sleep-wake cycle. A regular waking time in the morning strengthens this cycle andcan begin to help the night. It 'important to maintain a regular time to go wake to sleep, even on weekends, when the temptation to sleep-in.

2. Bedtime DO

Establish a regular sleep routine, change your state of mind and body to sleep with the business. Your routine could also be heard reading the soothing music, a book, a glass of warm milk or a hot bath in the tub (it was early enough that no more sweating or overheating are possible). If youLactose intolerance try an herbal tea without caffeine. Another simple trick to black out just before retiring to the light, tell your body, it's time to rest.

3. Bedtime AVOID

Avoid eating a heavy meal before bed. You should avoid using the food ready at least 2-3 hours before the hours of regular sleep, and spicy foods can cause heartburn. Also, many people think alcohol is a sedative, but it really disturbs sleep, so waking up at night. Other things to avoid includingCaffeine (eg coffee, tea, soft drinks and chocolate) and cigarettes (nicotine).

4. Your bed is a desk

The only purpose of your bed for sleeping and sex. Do not use it as a work space to accommodate the documents or working on projects. Create a healthy "body" relaxing environment and not a space "brain" activity. Remove work materials, computers and televisions from their sleep environment.

5. Harmony Room

Your bedroom should be a pleasant, orderly and reflectthe value you need to sleep. The bed and pillows should be comfortable. Set in the sleep items, such as light (dark is best), temperature and noise. If necessary, blackout curtains, eye shades, ear plugs, air cleaners, humidifiers, fans and other devices.

6. Take care of your body

Visiting a holistic therapist each month will help the body release tension, quiet the mind and correct imbalances. The possibilities are unlimited, like acupuncture, massage,Reflexology, chiropractic and more.

7. Exercise regularly

Avoid exercising late at night because it increases body temperature and alerts to do. If during the night, complete your workout at least three hours before bedtime. A good time to exercise is late afternoon.

8. And Nutrition

Feeding your body healthy nutritional food with plenty of fresh vegetables and fresh fruit. In addition, you can create a high quality supplement (liquid or compressedMulti-vitamin) each day.

9. Resolve emotional problems and mental

Pull out of your day and leave the office at the office. If you have a list of things left over, it is better to write with a simple to-do list for the morning. Avoid arguments unresolved. If you have a problem with something said or was angry, then write your feelings in a diary and make a download of the brain. Do not re-read this newspaper. If you have questions about the morning, thenthat person or speak with a professional.

10. Do not watch the clock

If you can not sleep, you better not stay in bed and try and force yourself to sleep. Avoid checking the clock repeatedly. If, according to experts, if you do not fall asleep again within 15-20 minutes, you should get out of bed and go to another room. Try something relaxing such as listening to music or reading.

As a result, get a good sleep every night is important for the body and rechargingMind. Sleep quality and quantity of sleep is critical for the health, safety and durability. Sweet dreams and good night.

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