The average man spends a third of his life sleeping, but it is not time wasted: the lack of sleep, in addition to interfere in the processes of growth and reduce the immune system, adverse effects on concentration, on the decision-making skills and efficiency.
A worrying fact is that currently, about a quarter of the population over age 40 suffer from insomnia. If you fall within this category, or you only have a few problems to rest well, follow this simple guide. If you find it boring, I’ll be happy to have you put him to sleep!
Insomnia is clearly a sleep disorder characterized by difficulty falling asleep, waking up frequently during the night or early. Among the most common, causes are emotional tension and stress, but also the abuse of alcohol and drugs. Often it is enough herbal tea to solve the problem!
There are many commercially prepared with special compositions of herbs, but also just a simple cup of chamomile tea, green tea or valerian. Another solution is the choice of supplements (eg, melatonin, a substance naturally produced by your body, which regulates the sleep-wake cycle, especially useful to the case of jet lag).
Other good habits that help you sleep well are to carry out regular physical activity (enough for 20 minutes of walking per day) possibly not within 2-3 hours of bedtime and try to go to sleep and wake always at the same times (attention to tearing at the weekend!).
Healing power is very important to limit as much as possible the consumption of foods containing caffeine, theine, nicotine and alcohol and enjoy a light dinner at least 3 hours before going to sleep. To fall asleep in the evening, it is best to turn on the television and read a good book with the soft light of the lamp shade.
Also it can ‘be useful to make a comfortable environment in which it rests, isolating it from external noise as much as possible and keeping it under the appropriate conditions of temperature and moisture (not too raise your thermostat in the winter and put a dehumidifier useful all year round, but especially for the summer heat).
Better even prefer a mattress not too soft, which ensures the correct position on the spine, choosing pastel colors for sheets and the walls of the bedroom, avoiding to keep plants near the bed and choosing a reason pleasant as an alarm clock.
You can also use an aroma diffuser by the soothing sounds (eg lavender), if you sleep with the door open and the positions away from the bed also seek to turn the phone off during the night, as it is turned on, it is a source of stress.
