We all know that a sleepless night the next day completely changes and insomnia affects everything from your memory to your immune system , heart and metabolism . To achieve deep sleep apply these tips .
1 - Create a routine transition
This is something I did every night before you fall to sleep . It could be something as simple as turning the lights off , shut off the heaters , washing face and teeth cleaning . Regardless , what would you have to do is have constantly . Once we start to enter the evening routine , your mind gets the signal that now is the time to relax , thereby psychologically prepared for sleep .
2 - bedroom pillow right = right
A Swedish study has discovered that resemble pillows which are printed rectangle and slightly in the middle, can improve the quality of sleep as well as to reduce neck pain . Researchers have discovered that to become better sleep pillow ideal should be soft and not high ( thick ) , to provide neck support , tested for allergy and can be washed . Another study has revealed that water pillows provide better sleep than those participants who had ordinary pads . Also one other study has estimated that the cool pillows ( freshly ) as the best , so therefore choosing a pillow made from natural fibers that releases heat better than the polyester pillows and so keeps his head in the breeze . If you are allergic or have you noticed that you have learned nose whenever you wake up in the morning , try pillow hipoalergjik .
3 - Eat bananas before bedtime
Banana is wonderful natural resource melatoninit , sleep hormone , as well as tryptophan . Of course the old tradition or a glass of warm milk is also good because the milk is a good source of tryptophan and thus helps you to do better sleep .
4 - Bey hot bath 90 to 120 minutes before bedtime
A study published in the journal " Sleep " ( Sleep ) , that women who suffer from sleepiness in which you shower at this time ( with hot water up to 40 ° C ) , do many sleep better that night . Shower base increase body temperature which then fell out of the shower soon after , thus preparing them for sleep .
5 - In pajamas or naked ?
The answer is pajamas . Leather and heated helps slow the blood circulation thereby reducing body temperature generally contributes to a deep sleep . But not all the rest over night because your body goes through several cycles cool - hot , so therefore to be pajamas , sheets and blankets to pass to these changes .
6 - Clean room sleeping and painting with green ash
First away debris , unnecessary things from the bedroom because you do inhibit deep sleep , and then stain with a soft soothing . Soft soothing colors to commemorate the calm sleep so soon to spread reading or preparing for sleep .
7 - Bring the dog or cat out of room
In 2002 a research study has revealed that one of the five owners of pets sleep together with the beast . The same study also discovered that dogs and cats create one of the biggest obstacles to a good night sleep to achieve. The reason ? The study revealed that 21 percent of dogs and 7 percent of cats gerhinin ! To Albanians is not very common to sleep with or cat but it was started lately become of if you have trouble sleeping do not think maybe if the dog or cat hampers which are sleep together !
8 self - massage Login to Rate
Gently move the fingertips around the eyes making slow circular movements . After a minute, scroll down to the mouth and back of the head again . Continue until the body down so feel they are ready to sleep . Another option : ask your wife / husband to do your to do massage and massage each other occasionally for comfortable sleep and deep .
9 - splatter sheets and pillow covers washed once with water livandes
Then hekurosi decide before bed . It is scientifically proven that it is unpleasant aroma ( relaxing ) , and recurring work ironing melt and calms you. Can also place the lavender water in a perfume sprayer and sprinkle your bed just before the fall to sleep .
10 - hears a book on tape or CD until you sleep
Like a story that soothes and calms the children in bed , a good book on tape has the same effect on adults . Try poems book or biography , but stay away from horror novels that otherwise would stay again sleepless eye .