A quick way to sleep soundly
Tips and how to be able to fall asleep quickly and soundly :
➜ Keeping the right room temperature.
The beds were cool and dark will help you to fall asleep faster and sleep better. Wearing a blanket is one way to maintain body warmth. If you suffer from hot flashes or night sweats, there are things you can do to keep the body feeling cold. Cooling mattress pad can keep the body temperature down and pull perspiration from the skin.
➜ Turning off all lights and appliances.
Darkened room will make the brain think that it is time to sleep, so it releases hormones that induce drowsiness. If the room is too bright and staring at the television screen could delay the release of this hormone, and can prevent falling asleep. To overcome this, keep your bedroom as dark as you possibly can and turn off all electronics at least one hour before bedtime. Avoid placing the clock audible and visible, as this will add to the anxiety if you're a hard bed and staring at the clock already dawn.
➜ Using pillows and a comfortable mattress.
The beds were uncomfortable can membuiat you have trouble falling asleep. Think to replace pillows, mattresses and even your sheets with a new, more soft and comfortable. Wash your sheets and pillows or mattresses drying on a regular basis, as this will keep a sense of comfort when lying down.
➜ Using the scent of essential oils.
Something like the smell of essential oils can help relax your body and mind. According to some studies, the essential oil of lavender is the first to encourage restful sleep. Sprinkle a few drops of lavender oil on a cloth and under your pillowcase. You can also dilute a few drops of oil into the water, and place it in a diffuser in your bedroom. Bergamot essential oil, marjoram, sandalwood and geranium are other aromatherapy oils to choose.
➜ The bedrooms are non-noisy.
Noise is certainly very disturbing to fall asleep. Do your best to keep your bedroom quiet and peaceful as possible, by closing doors and windows or ask the housemates to turn down the television.
➜ Hot bath.
Soaking in warm water before going to bed is one of the methods that have been tested to make asleep faster. The first, because the bath helps reduce stress and help clear the mind. And the second, a hot bath will raise your body temperature, and then falls rapidly when finished. This will trigger the body to release hormones that cools when it's time to sleep. Soak for 20 minutes into the warm water, if necessary, can add oils like lavender and chamomile.
➜ Eat snacks and warm drinks.
Despite eating a heavy meal before bed is not a good thing, but a hungry stomach can prevent falling asleep at night. So try to avoid stomach when hungry to bed. Snack before bed, like a piece of fruit or low-fat yogurt is a perfect meal. Or you can drink a glass of warm milk containing the hormone melatonin, which induces sleep. Every small meals that contain complex carbohydrates, such as whole wheat bread or cereal, either because it will increase your level in your body tryptophin. Tryptopin is a chemical that encourages the brain to produce more serotonin, the happy hormone, which induces a relaxing sleep. Some snack before bedtime to consider are of the type of nuts or seeds (especially pumpkin seeds), whole wheat bread or biscuits with a little cheese, or cereal and warm milk. Avoid foods that are very greasy or spicy.
➜ Wear comfortable pajamas.
Comfortable to wear pajamas in bed is important to be able to fall asleep quickly, so wearing comfortable pajamas also very important. Avoid pajamas that are too tight, made of materials that are not comfortable, or have buttons that will block while you sleep. Select pajamas are loose and soft, which is not too hot or too cold.
➜ Do some stretching.
Doing simple stretching before bed can help release tension in the muscles and makes the body feel relaxed to sleep. In fact, a study conducted by the Cancer Research Center in Seattle found that women who stretches the upper body and lower for 15 to 30 minutes before going to bed, sleep problems decreased by 30%. Try lying on your back in bed or on the floor, and bending your right leg as if trying to touch your knees to your chin. You should feel the stretch in the hamstring and lower back. Hold this position for 15 to 20 seconds, then repeat with the other leg. Sit in a cross-legged position, place your right hand on the floor next to you and lift your left hand above the ears. Tilt the body to the right, shoulders down on the floor, hold for 10 to 15 seconds and then repeat on the other side.
➜ Reading and writing or playing games before bed.
Reading, writing and simple game play can help you to relax before going to bed, by way of releasing stress and distract you from other mind-thoughts. If you choose to read, do not read anything too exciting or scary. Some people find that keeping a journal is very therapeutic, as it helps them to remove the problem of the mind.
➜ Daydream.
Think of something soothing or pleasant in the mind can be a great way to distract you. Think of the sea, rainbow, an island, or anything that can make you feel happy and peaceful. A more elaborate version of this is to think of a scenario or imagined activities you prefer. Imagine yourself as a superhero or a celebrity, or think about playing in a room together with animals you prefer.
➜ Listen to music or voice.
Music or sound recordings that peace can be very effective to let your mind wander and fall asleep. Some people are listening to the sound of rain, the sound like a forest, soft classical music, can help to fall asleep.
➜ Reduce intake of caffeine.
If you are having problems with sleep continuously, it may be time to reduce your caffeine intake. Caffeine can survive in the body for up to five hours after consumption, so it is best to drink coffee to last about an hour lunchtime.
➜ Supplements.
There are several types of supplements are available as drugs and foods that can help increase the hormones that regulate sleep is melotonin.
➜ Exercise regularly.
Exercise or exercise done as much as 3 to 4 times a week can help to easily fall asleep, as well as significantly improve the quality of your sleep. Try sports such as aerobics, walking, swimming or cycling, as well as many health benefits. Exercise in the morning, if possible three hours before bedtime.
➜ Massage Vein.
Stiff muscles due to physical exercise performed every day can make the body stiff and could eventually make it difficult to fall asleep. Try to visit a massage therapist to stretch your muscles, so that the body is more relaxed and easier to fall asleep.
➜ Set the sleep schedule.
Setting up a schedule of well-defined sleep can actually help to regulate your sleep patterns. Try to get up and go to bed at the same time every day, at least on weekdays. Over time, this will allow your body clock naturally recognize when it's time to go to sleep, thus helping you to fall asleep faster.
➜ Visit doctor.
If some tips on ways to quickly fall asleep no help, and you are afraid of the possibility of suffering from insomnia or sleep apnea, it may be time for you to consult a health care professional. They can assess your sleep patterns and determine the best course of action, which can be anything including prescribing taking sleeping pills.
Hopefully there are benefits, to recognize the health sciences then we are much healthier and increase knowledge.
Read also :
➨ How to cure headache.
➨ How to overcome Insomnia in children.
➨ How to overcome heartburn.
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