Only 5 effective tips, tells ukr.media
Read to the end to get the most useful information.
Often people who have crossed the 40 year mark, there are problems with sleep. This can be avoided by adhering listed below tips and tricks that are really very effective.
1. Refusal of coffee at 7:00 before sleep
It is no secret that coffee contains caffeine, which many invigorates and energizes. However, not everyone knows that caffeine, among other things, blocking the production of melatonin, the sleep hormone that is. With such properties, it is clear that drinking coffee before going to bed is very strange. But a cup of coffee, drunk for two or three hours before bedtime, many do not consider a problem. And in vain!
If you have trouble sleeping, experts recommend to use this invigorating drink no later than 7 hours before going to bed.
The reason is that the effect of coffee begins in 20-30 minutes after it enters the body, and ends its operation only after 6-7 hours. Thus, if you drink coffee at 7:00 before sleep, by the time they will need to go to bed, his action finally ends on the nervous system, and people can get a good sleep.
2. Heartburn sleep on a high pillow on the left side
One of the most common causes of sleep disturbance is heartburn.
In order to prevent its occurrence or to reduce the unpleasant symptoms, dining advised not later than 2-3 hours before going to bed. Immediately after a meal in any case can not take a horizontal position. Desirable to use only warm food.
Sleep recommended for high cushion and the left side, so the movement of lymph considerably accelerated and in the intestine stagnation does not occur.
3. If a sore back, put a pillow under your hips
Another cause of sleep disturbances may be the sensation of pain in the back, arising due to the awkward position of the body or injury.
This can be avoided if sleep and put a small pillow under your hips or folded blanket. Thus, back during sleep is minimal pressure that prevents the occurrence of unpleasant sensations during sleep.
4. When you snore, moisten the nose with sea water, and going to sleep, place your hands under your head
A person can snore during sleep for various reasons. If you know that there are no abnormalities not, the main factor provoking snoring is the situation in the time of sleep.
People have long noticed that most snoring occurs when the sleeper is lying on his back. Accordingly, in order to stop snoring, simply train yourself to sleep on your side.
There are a couple of interesting tips - before you go to bed, you need to moisten the nose with sea water, and being in bed arms put under his head.
5. In convulsions stretch therapy area and a massage
Seizures occur in the legs mainly at night. One of the most common causes of the seizures is magnesium and calcium deficiency.
Get rid of cramps helps one simple exercise - the heel should be maximally pull away, locked in this position and relax your feet.
Repeat exercise several times, and then a massage - start with simple strokes, then rub the problem area more intensively.
Correct way of life, sports, quality food - all this will help make sleep more healthy and calm. And the advice given above, fix minor problems.
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