Ways To Sleep Well

Get a good night's sleep is one of the most important things you can do for your health and wellness things. Adequate sleep gives your body time to recover energy and stress of the day and helps you stay sharp and focused throughout the day. If you have already found a way to sleep, but have trouble getting a good night's sleep (i.e, start, turn, wake up more than once), there is much that can be done to ensure a good night's sleep!

THE STEPS

Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleep patterns, as well as go to bed

• If you find that your grumbles for food and stays awake, stomach has a light snack about an hour before bedtime. Avoid foods high in carbohydrates or sugar, but foods like turkey, yogurt, soybeans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin, to relax.

Switch to decaffeinated coffee. Avoid black tea, cocoa, and soft drinks with caffeine, especially at night. Caffeine keeps you awake even if you drank earlier in the day, and its effects can last up to 12 hours. Avoid products snuff in the evenings too.

Don't drink and sleep. Try to avoid drinking water or other liquids one hour before bedtime, but be sure to drink at least two liters of water throughout the day.

• A well hydrated body does not wake thirsty in the middle of the night, but drinking a big glass of water right before bed, and you'll be in the middle of the night to "de-hydrate."

Take a warm bath. Sometimes a hot shower can relax your body and feel clean. Studies suggest that the bath relax have good results in elderly (67-83) and younger (17-23), which provides at least three hours of good rest with lower movements without bathing.

• You should try to make the bathroom a couple of hours before going to bed.

Turn out the lights.When the time comes to hit the sack, keep the room as dark as possible. Exposure to light during the time that you're supposed to be sleeping can disrupt your body's internal clock. It is one of the main keys to the body that is either sleep time or wake time. This has been documented in studies surrounding circadian rhythms.

• If you need to have light in the room, for example, are in a strange house and you do not want to use the Braille method to find your way to the bathroom at 3 am using a very dim night light. Pull the blinds or closing the blinds to prevent outdoor lights or the moon sometimes shine in. If you wake up and see any kind of bright light, you will have a much harder time falling back asleep .

Try to eliminate all other sources of light.This includes windows, LED clocks , computer lights , cable boxes , and other devices with flashing , bright and LED lights . You can cover them with thick paper, cloth covers , tape, or simply disconnect . Not only will you get a good night's sleep , you will save electricity.

• If you need a light at some point in the night , the red lights will not affect your night vision . Pilots flying the use flashlights at night with red lenses so that their night vision is not destroyed by the white light.
• For a truly relaxing evening, ready for bed , then put ambient music , and instead of incandescent lamps, more light candles in your living room and your bedroom . For the last 15 minutes to half an hour , practicing meditation , focusing on relaxing your body. When it's time , extinguish the candles you make your way to the bedroom . Your home will get progressively darker until the last candle is extinguished.

 Sleep in a different position.Changing your sleeping position can make a huge difference in the quality of your sleep. You may think it is impossible to control the position you sleep in since you are not fully aware of what you do , but it is possible to change . It can make a huge difference in how you sleep and feel in the morning. When you go to sleep or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual :

• Keep your body in a " median line " position , where both the head and neck are kept roughly straight . Do not use a pillow that is too thin, and causes your head to tilt down toward the mattress. Also, do not stack your pillows so that your head is propped at an angle.
• Place a pillow between your legs if you sleep on your side . This will support your hips and make this more comfortable position.
• Place a pillow under your legs if you sleep on your back .
• Avoid sleeping on your stomach. It is difficult to maintain the correct position, and it is more likely to cause aches and pains . If you want to sleep on your stomach , put your pillow under your hips rather than your head.

Tell your doctor.if you think you may have a sleep disorder. Some disorders are the most common sleep insomnia, narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with one of these conditions, your doctor will recommend treatment accordingly.