There habits in our daily lives affect the way we sleep, such as diet, and the urgent need for sleep, and the pressures of work, and the suffering of one of certain medical conditions, and lack of exercise, and eating a lot of coffee, and work for long periods in front of the computer and watching TV more than they should. When it comes to sleep, we are the victims of these bad habits, and most problems can be solved if we find the will to change our lifestyle. In this context, provides us with the ambassadors of the "sleeping importance" of "Intercoil" Ten ways through which we can bring about the desired change and improve our ability to sleep and raise our level of health.
1. refrain from eating containing drinks on cues such as coffee (caffeine) and energy drinks before going to sleep more than six hours; caffeine enhances the production of adrenaline and inhibits the production of chemicals that induce sleep in the brain. Although it is not known whether caffeine in moderation is associated with specific health risks, the eating before bedtime affects sleep patterns.
2. Cut down on drinking fluids before bedtime; advised to drink less fluids at night to avoid a repeat of going to the bathroom. Also, caffeinated drinks, in particular, the well-known characteristics diuretics.
3. Avoid creamy dinner late in the night. Try to set a date for dinner before the bedtime at least two hours, and avoid high-fat foods, spices and acids, so as not to put pressure on your stomach. Health alternatives cottage cheese and protein drinks and steamed vegetables.
4. Put the bed along the wall to secure the maximum support and protection. Sleep is a time when the body's operations detoxification and repair itself. Like you need to secure support for his back when he sits on a chair, the heads need protection and support. Avoid placing the bed under any symptoms or the bottom of the fan or volume hanging on the wall.
5. Astthmra in good ranking. Bedding is the basis of good sleep, and when it comes to buying tidy, it is worthwhile to Tnfiqi money on a mattress made to last. Look for ranking offers you comfort, support and durability. There is no irrefutable fact about the place that you should be selected, the choice can depend on personal taste and the availability of what you want and purchasing power.
6. Use a cozy colors to the eye. Can color in the bedroom affect the sleep pattern and mood. It is best to keep the colors and patterns are bright and clear to stimulate good mood. Advised to choose a completely white sheets made of cotton or linen.
7. Avoid placing electrical appliances in the bedroom. TV and computer laptops and mobile phones emit radiation of electromagnetic energy fields confuses around the bed. The industrial exposure to light of the electronic devices inhibits the production of melatonin, a natural hormone that regulates the sleep-wake cycle. Avoid working on laptop computers or watching TV an hour before sleep, at least.
8. Aim for yourself and quiet time before bedtime. It is useful to listen to music and lighting and light candles and take a warm bath, and the use of essential oils such as lavender natural catalyst to sleep; either as oil for the body or in the burner as oil perfumed spray or sprinkle on pillows.
9. Identify sleep of complications ninety-minute period. Sleep duration and consists of 90-minute sessions Ahdtha, deep sleep and light sleep and REM. If you go to sleep at 11 pm, Oillti alarm at 6:30 am (7.5 hours), cycle of recent sleep if cut off (sleep 8 hours or 8 and a half hours), you may make one feel tired and exhausted, although he slept longer, can be a time and therefore less complete cycles of sleep, that gives one a real sense of activity during the day. Try to Thdda time constant for sleep and Tltzme it every day.
10. Try this breathing exercise: deep breathing, using all of the rib cage and abdominal muscles, reduces stress and lowers blood pressure and promotes improved blood circulation and remove toxins from the body. Try to practice this exercise every day before going to sleep
A. Take a breath from the nose and you're mining for six Ahbsé and Uday to three.
B thy exhale and you mining for six, stop and Uday to three.
C Repeat these steps four times.
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