How to get sleep tight at night
How to get sleep tight at night
How to get sleep tight at night
What is insomnia?
Insomnia is difficulty falling asleep or sleep disturbance to normal. If you can not sleep tight at night, you are not good enough to work the next day. However, frequent or insomnia may be due to chronic illness, stress, bad sleeping conditions, or changes in life (family death, job loss, emotional). Depression is also one of the causes of insomnia.
Everyone has a biological clock, and cycle mode - sleep; cycles corresponding to light - dark. Medicine today has proved that if you break the cycle formula - natural sleep, for example, school students awake all night, night shift work increases, the result is to sleep. Sleep time is not corresponding to the time you do not sleep that it often requires more, with mood swings, irritability or feeling tired.
How to put a good biological clock?
Must find the root cause of insomnia before thanks to the effects of the drug, and treatments only when absolutely necessary is how to create a healthy cycle.
Some things to note in order to have a good sleep
1. Exercise every morning, or afternoon. Exercise should not create much in the evening, it stimulates your body and lead to difficulty sleeping.
2. If hunger can snack before bed, for example, drinking a little glass of milk or eat cake.
3. Beds appropriate. Do not enter the bedroom with reading rooms, classrooms, or TV work.
4. Sleep suit a quiet, dark and moderate temperatures.
5. File can bathe before sleeping, or listening to soft music.
6. Try to create a good schedule, go to bed and wake up on time for moderation.
7. Relax. When is the stress, practice steps to relax more comfortable to fall asleep easily.
Holding hands, gong a bit lighter, then relax. Similar to the arms and neck, abdomen and legs then. Deep breath, exhale gently, slowly.
8. If you wake up at night, try to practice relaxation exercises to help back to sleep. If you can not sleep after 20 minutes, went out of bed, work such as reading, watching TV, trying to escape from thoughts of anxiety, try to relax until you fall asleep.
9. If you have to do shift work or schedule changes abruptly, trying to maintain the biological clock of your routine.
Things to avoid
1. Avoid caffeine after 2 pm - for example, tea, coffee, Coca-Cola, chocolate.
2. Do not eat too much before bedtime.
3. Avoid alcohol in the evening. Alcohol can make you sleep easier, but is itself breaking your biological clock and can make you wake up early the next day.
4. Do not sleep sleep, unless you create a habit like that (ie napping).
5. Do not smoke close to bedtime or during the night. Nicotine is a powerful stimulant, it can break the cycle mode - your bed. Best not to smoke!
6. Sleeping pills are not a good resolution. Break it out of your biological clock, also can cause addiction, should be used only in a short time, have a doctor's appointment. If you suffer from depression, insomnia, antidepressants will work better.
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