Surely you know the status of it, when you go to bed and really want to sleep, but sleep did not come. But that's no reason to drink sleeping pills. We will open to you the simple secrets for healthy sleep.
To quickly go to sleep and wake up in the morning refreshed, rested and full of strength and energy, you need to be able to "right" to sleep. To do this, you should follow a few tips to make your dream become a full-fledged and healthy.
7 secrets to healthy sleep
Secrets of full sleep / istockphoto.com
Secrets of full sleep / istockphoto.com
1. Physical exercise
Non-durable daily walk in the fresh air will give you a better sleep. Moderate physical activity contribute to the development of the hormone melatonin, which helps to sleep. But do not exercise shortly before bedtime too vigorously as this, on the contrary, can cheer up the body.2. Your bed should be intended only for sleep
You do not stay in bed while working at a laptop, watching a movie or talking on the phone. Sleeper to be associated only with sleep and not with other activities.
3. The ritual of falling asleep
Ritual of falling asleep, you can come up with themselves. So, for someone it will listen to meditative music before going to sleep and a warm cup of herbal tea, and others will quickly go to sleep warm bath and a glass of milk with honey.
Herbal tea is useful before bedtime / istockphoto.com
4. Light snack shortly before bedtime
Rumbling in the abdomen, as well as crowded stomach will not allow you to easily and quickly fall asleep. Therefore, even if you are dieting, make a snack for 2 - 3 hours before bedtime.5. Avoid alcohol, caffeine and chocolate
Shortly before sleep do not need to drink alcohol or eat chocolates. Caffeine has a stimulating property. Similarly, the action on the body and has a drink in large quantities. Half a glass of wine or a shot of brandy will help you relax and fall asleep, and if consumed more than alcohol, it will prevent you to sleep quickly.
6. Fight stress
Thus, the daily chores and experience often prevent us to sleep, and the thoughts do not leave us even in bed. Therefore, before going to sleep better to walk outdoors, meditate or take a relaxing bath.
7. Complete the survey
A strong desire to be twisted in bed, pain in the abdomen, chest or throat - symptoms of the three main diseases causing trouble falling asleep, and sleep: restless legs syndrome, sleep apnea, and gastric reflex. If these symptoms interfere with your sleep, consult your doctor, go through the examination and treatment.You will also be useful to know what happens to the body when you sleep a little.
