everyday, the body is exposed to pollutants around you. During the night, if you, your body repairs itself of the damage caused by pollutants during the day. Studies show that an average adult needs about 8 hours of sleep per day for the body to produce enough rest and repair. However, most of us find it difficult to make the necessary hours of sleep. Worse still, some of us that you can with as little as 4 to 5 hours of sleep a day, not knowing what a negative position we put ourselves in. In addition to not allowing the body to repair itself from everyday wear, not enough sleep disorders can also risk our personal safety and the lives of others (for example, when driving with your loved ones in the car), lower the quality of work put into our jobs (eg to errors in the preparation of a detailed Proposal) or even negative impact on our relations with others.
Given the importance of using the right amount of rest to us, here are 10 hints on how you can achieve better sleep quality and quantity:
1. Drink less caffeine. This means less to drink or to avoid total tea, cola and non-decaf coffee. Caffeine takes up to 8 hours to wear off (yes, yes, decaffeinated coffee is also a way To get around this). Drink less or totally avoid drinking caffeine, about 6 hours before bedtime. This will help you fall asleep easier.
2. Avoid alcohol. For some people, alcohol can cause drowsiness, in order, but it can also cause you to have less restful sleep. The consumption of alcohol may cause you more likely to wake up at night.
3. Chill out before bedtime. Stress makes it difficult to sleep. Putting aside some time to wind down each night can be, the days of the stress and the rest of the night. For most people, 10 minutes is sufficient. Alternatively, should you feel that you are stressed. This allows you to a better night's sleep. Deal with the problem only the next morning, when you are fresh and have a better ability to think straight.
4. Exercise. Ever heard of a Beatle's song that went "It was a Hard Day's Night, I should sleep like a log"? Lack of physical exertion leaves you with little energy and motivation to fall asleep. Regular exercise (the actual physical exertion) increases the chance that you deep and restful sleep. Just do not exercise right before bedtime.
5. We wish you a good sleep location. The bedroom should be cool, quiet, dark and comfortable. To achieve this, use window blinds, curtains, air conditioning or other element that can contribute to the ideal environment for restful sleep. Select rooms colors, which contribute to stress and allow you to sleep easier. Colors like blue are usually good ways. Colors such as red and orange tend to have the opposite effect.
6. Eat enough. Avoid going to bed hungry, but do not eat anything heavy before bedtime. Eating too much you will be awake. Leave at least 3 hours after a meal before bedtime. Certain foods contain high levels of tryptophan, a substance that promotes sleep. These include milk, tuna, bananas, turkey, yogurt, ice cream and peanuts.
7. Restrict smoking. Although May with a smoke feel relaxing before bedtime, it actually increases stimulants in your blood. Nicotine has the same effect as caffeine, it should be avoided because it can cause you to wake up in the middle of the night. This means it is advisable to reduce or even avoid smoking in the evening so that you have some uninterrupted sleep during the sleeping time.
8. Avoid long naps. If you need to nap in the afternoon, keep it short to about 20 minutes - that's usually enough to feel rejuvenated. Anything more could potentially disturb your sleep nightly routine.
9. Keep pets out of bed. Do your pets sleep in the same bed as you? If they do, their movements or allergic reactions may awaken in the night. Pets are better kept out of bed and on the ground.
10. Dress comfortably. Choose to wear loose-fitting pajamas made of material which are very air-permeable. Avoid wearing tight clothes, how does this affect the circulation and can cause you a restless night.
Only as much as you sleep also plays an important role in the correct number of hours of sleep. Avoid sleeping odd positions that are in a stiff neck and shoulders tense through adequate support. This can be answered by specially as the tempurpedic pillow cushions.
Sean Green provides solutions for people searching for better restful sleep via his tempurpedic pillow site which gives plenty of information on what a tempurpedic pillow is.
Article Source: http://EzineArticles.com/?expert=Sean_Greene
0 comments:
Post a Comment