Friday, 10 May 2013

Tips to Fall Asleep!

Tips to Fall Asleep
Many people suffer from insomnia and constantly think: If I do not sleep, tomorrow I'll be exhausted. According to doctors, they have insomnia when you cannot fall asleep or rest at night is interrupted by periods of wakefulness several times a week for several weeks.

Eventually, insomnia has serious consequences for both the individual and society. In countries like Germany, industrial accidents and traffic caused by tiredness cause damage estimated at nearly 10,000 million annually. Most serious road accidents occur because the driver falls asleep.

As the biological rhythm reaches its lowest point between 3 and 5 am, and by 2 in the afternoon, that's when the insomniac feel more tired, you can concentrate less and decreases performance. However, some of those affected consult a physician, and many turn to drugs without considering the consequences. Millions of people take sleeping pills every night, and many of them are addicted.

7 Tips for Better Sleep

  1. As and live healthily. A glass of red wine can help sleep, but alcohol in excess causes a restless sleep, especially in the second half of the night.

  2. Enhance your bedroom. Ventilate the room before going to bed or leave the window ajar. Darken the room as much as possible. Use proper bedding for each station.

  3. Get more exercise. Running, cycling or swimming for half an hour three times a week increases the need for rest and, therefore, extends deep sleep stages.

  4. Learn to relax. Spend a few hours to wander between the day and at bedtime. Read a book. Make a list of your concerns and thoughts before bed.

  5. Go to bed at the auspicious hour. Go to bed and get up at about the same time every day, including weekends. Having a schedule to sleep constantly maintains the biological rhythm, which is our internal clock. No naps. Even the shortest sleep during the day can affect sleep.

  6. Have a bedtime ritual. Take a bath at a temperature of between 34 and 38 degrees Celsius and use a lavender scent to relax. Drink hot milk with honey, which are rich in tryptophan, an amino acid that has the mood to sleep.

  7. If necessary, get up at midnight. Do not stay in bed without to wink. It is better to go to another room and get distracted by something relaxing, like listening to peaceful music. Do not watch the clock at night, this is making nervous.

These sleeping tips can be helpful, but requires patience to achieve results. If after practicing for several weeks even sleep well, do not resort to pills. It is best to go to the doctor.