Sleep tips: 7 steps to better sleep

SLEEP TIPS: 7 STEPS TO BETTER SLEEP :

You are not doomed to toss and turn all night. Consider simple tips for better sleep, set a sleep schedule to include physical activity in your daily routine.

Feeling bad mood lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night's sleep - from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. Not surprisingly, the quality of sleep is sometimes elusive.

Although you may not be able to control all the factors that interfere with your sleep, you can adopt habits that promote better sleep. Start with these simple tips to sleep.

N º 1 : Stick to a sleep schedule

Go to bed and get up at the same time every day , including weekends , holidays and days off. Being consistent reinforces the sleep-wake cycle of the body and helps promote better sleep at night. There is however a reservation. If you do not fall asleep within 15 minutes , get up and do something relaxing . Return to bed when you are tired. If you agonize over falling asleep, you may find it more difficult to fall asleep .

N º 2 : Be careful what you eat and drink

Do not go to bed on an empty stomach or stuffed . Your discomfort might keep you . Also limit the amount you drink before bedtime to avoid disruptive way - travel - the bathroom at night.

Nicotine , caffeine and alcohol deserve caution , too . The stimulant effects of nicotine and caffeine - they have hours to dissipate - can wreak havoc on sleep quality . And if alcohol may make you drowsy at first, it can disrupt sleep later in the night.

N º 3: Create a bedtime

Doing the same things each night to tell your body it 's time to relax. It may be taking a bath or a hot shower, reading a book or listening to soothing music - preferably with the lights dimmed . Relaxing activities can promote better sleep by easing the transition between wakefulness and sleep.

Be careful with the use of television and other electronic devices as part of your bedtime ritual . Some research suggests that screen time or other media use before bedtime interferes with sleep .

N º 4: get comfortable

Create an environment that is ideal for sleeping. Often , this means cool , dark and quiet . Consider using darker shades , earplugs, a fan or other devices to create an environment that suits your needs .

The mattress and pillow can contribute to better sleep , too. Since the characteristics of a good bedding are subjective , choose what feels most comfortable for you. If you share your bed , make sure there is enough space for two people . If you have children or pets , set limits on how often they sleep with you - or insist on separate rooms.

N º 5: Limit naps

Long naps can interfere with nighttime sleep - especially if you're struggling with insomnia or poor quality sleep at night. If you decide to take a nap during the day, not just about 10-30 minutes to do it during the midafternoon.

If you work nights, you have to make an exception to the rules of sleep during the day. In this case, keep your curtains closed so that sunlight - which adjusts the internal clock - does not interrupt sleep during the day.

N º  6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, help you fall asleep faster and enjoy a deep sleep. Time is important, however. If you exercise before bed may be too excited to sleep. If this seems to be a problem for you, exercise earlier in the day.

N º  7: How to manage stress

When you have a lot to do - and much to think about - is likely to suffer sleep. To help restore peace in your life, consider healthy ways to manage stress. Start with the basics, and to organize, prioritize and delegate tasks. Give yourself permission to take a break when needed. Share a good laugh with an old friend. Before going to bed, write down what is in your mind and then put it aside for tomorrow.

Know when to consult your doctor

Almost everyone has occasional sleepless night - but if you often have trouble sleeping, ask your doctor. Identify and treat the underlying causes can help you get the best sleep you deserve.