Establish a good night's sleep for anyone, almost regardless of age, are capable of more effective measures. This absolutely sure many doctors. People suffering from insomnia, and so-called "shallow sleep" they advise the following:
1. Walking to facilitate oxygenation of the brain. Need to go until until you feel "pleasantly tired." The quality of sleep affects beneficially 1-2 hours walking on the street.
2. The absence of bright light for 2 hours before retiring to bed. Only the bedside lamp or light under the dense shade. Then, the biological clock will bounce back. The body "understands" that the approaching night and tune to it.
3. Unsubscribe from the TV, smart phones and other gadgets for 2-3 hours (at least) before bedtime. And in any case can not be underneath everything under it to sleep.
4. No light in the bedroom. This is facilitated by the use of a special dark, be sure soft mask over his eyes. Or thick heavy curtains, which are absolutely not miss the light rays from the street.
5. Proper nutrition. It's no secret that the products that are used for human food during the day, have a direct impact on sleep quality. If the body receives the required amount of tryptophan, the rest will be complete. This amino acid in large quantities contained in the noble varieties of fish and seafood, cheese and turkey.
6. Eliminate caffeinated drinks at night. They give people courage and physical activity. The excess is fraught with insomnia and irritability. Such action in alcohol and have an unbalanced diet.
Thus, we can conclude that following the advice of doctors, the balance of physical activity and proper power and maximum comfortable conditions in the apartment are able to make the dream of any human health and the deep. However, this applies only to relatively healthy people, patients with certain things are different diseases. There is a particular doctor gives advice specific to the patient.
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