In order to reduce sleeping problems, and improve sleep quality, the following points are very helpful.
The meals during the day should be taken at the same times. One should also omit any meal, for only then can the body prepare for sleep in the night phase.
Caffeinated drinks such as coffee, cola or black tea have a very stimulating to the nervous system and therefore should not be consumed after lunch. Otherwise, the falling asleep reinforced and followed by a restless sleep.
The day should be a time of movement. Sufficient exercise in the fresh air helps the body to relax in the evening. If you have not moved enough during the day, including an evening walk after dinner helps.
However, you should not drive at night more sports, or is delayed beyond the moment of relaxation and sleep.
If you have trouble getting to sleep, then you should first give up the afternoon nap. The siesta is very healthy. However, it should be limited to a maximum of thirty minutes.
Some medications can have a strong stimulating effect. These agents, for example, it includes also an appetite suppressant. These stimulate the nervous system and thus lead to falling asleep and disturb the deep sleep phase.
In the evening you should not eat too lush. For too heavy and too late meals can disturb sleep and make it virtually impossible restful sleep through the night.
The alcohol makes it easier to fall asleep right though. However, after following a very restless sleep. The body can not recover overnight, and also sustained earlier in the morning you wake up.
Nicotine also seems more stimulating and thus disturbs the sleep onset.
Basically you should get used to sleeping in the bedroom only. The bedroom should be a place of relaxation and tranquility. Order to do right, cuddly bed linen (bed linen Irisette) and a nice living environment.
The meals during the day should be taken at the same times. One should also omit any meal, for only then can the body prepare for sleep in the night phase.
Caffeinated drinks such as coffee, cola or black tea have a very stimulating to the nervous system and therefore should not be consumed after lunch. Otherwise, the falling asleep reinforced and followed by a restless sleep.
The day should be a time of movement. Sufficient exercise in the fresh air helps the body to relax in the evening. If you have not moved enough during the day, including an evening walk after dinner helps.
However, you should not drive at night more sports, or is delayed beyond the moment of relaxation and sleep.
If you have trouble getting to sleep, then you should first give up the afternoon nap. The siesta is very healthy. However, it should be limited to a maximum of thirty minutes.
Some medications can have a strong stimulating effect. These agents, for example, it includes also an appetite suppressant. These stimulate the nervous system and thus lead to falling asleep and disturb the deep sleep phase.
In the evening you should not eat too lush. For too heavy and too late meals can disturb sleep and make it virtually impossible restful sleep through the night.
The alcohol makes it easier to fall asleep right though. However, after following a very restless sleep. The body can not recover overnight, and also sustained earlier in the morning you wake up.
Nicotine also seems more stimulating and thus disturbs the sleep onset.
Basically you should get used to sleeping in the bedroom only. The bedroom should be a place of relaxation and tranquility. Order to do right, cuddly bed linen (bed linen Irisette) and a nice living environment.
Posts
No comments:
Post a Comment