Sabtu, 09 Oktober 2010

How do I sleep good

How do I sleep good - Are you anxious lately? it makes you sleep is not satisfied. Many factors influence banged lack of sleep, factors is different for each person. There's no harm in trying the tips to be able to sleep soundly and comfortably:
  • Go to bed and try at the same time each day.
  • With a regular sleep can strengthen your body, and on waking the body feel better.
  • Do not eat or drink in large amounts before bedtime.
  • Eating malamlah 2 hours before bedtime. If you're prone to heartburn, avoid spicy foods too fatty it can only aggravate and disrupt the activity of sleep. Do not be too much to drink, too much fluid cause you woke up only to urinate that automatically disrupt your sleep.
  • Avoid nicotine, caffeine, and alcoholic beverages at night.
  • That all may stimulate you remain awake. Smokers often experience witdrawal symptoms at night, and smoking in bed is very dangerous. Avoid caffeine at least 8 hours before bedtime. Your body does not store caffeine, but it takes longer to remove the stimulus and the effects of caffeine. Alcohol, although it is often believed that alcohol could be a sedative, but alcohol can actually disrupt sleep.
  • Exercise regularly.
  • Regular physical activity, especially aerobic can help you fall asleep quickly and makes you sleep soundly. Physical exercise is less or equal to 3 hours before bedtime.
  • Make your bedroom cool, dark, quiet and comfortable.
  • Create a comfortable room to sleep, set the lighting levels, temperature, humidity, as voted by you. Use a mosquito net, blindfold, earplugs, blankets, fans, humidifiers or other tool to create a comfortable atmosphere that you want.
  • Bed early.
  • Napping may be able to change your night time sleep. Time to sleep in the daytime is also limited at least half an hour and it was usually done at noon. If you work at night, close your room window to avoid sunlight, in contrast to you who work in the daytime but when masi difficulty waking up, leave open jendla your room, so the incoming sunlight and help to wake you.
  • Use a sleeping mat and pillow are comfortable.
  • Selection of different bed every person. But you must ensure that your choice is the most convenient for you.
  • Perform routine before bed.
  • Before bed do routines that might help you sleep like, breathing exercises, warm bath, reading books, listening to music, etc..
  • Go to bed when you feel tired.
  • If you can not fall asleep between 15-20 minutes, get up and do something. And back to bed if you feel tired. Do not think about problems, stress will only hinder your sleep.
  • Sleep medication only for the last choice.
  • Check your doctor before taking sleeping pills. Doctors will ensure that the drugs you are taking do not affect your health condition. If you are taking sleeping pills, the dosage should be noted, do not mix sleeping pills with alcohol. If you still feel sleepy and lazy until noon, then check back to the doctor about the dosage.

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