The sleep cycle is a fundamental mechanism for the proper functioning of the organism, have altered it involves a number of health problems and numerous ailments such as: daytime sleepiness, lack of concentration, lack of clarity, an alteration of mood, nervous tension and much more. Precisely, for this reason it is essential to restore the right balance between sleep and wakefulness.
There are many reasons that can alter the sleep cycle: among these concerns work-related, the affections, to the school, anxiety, discomfort in social problems, illnesses, the syndrome of jet lag and whatnot.
As you know, during sleep, the brain does not rest, but continues to process all the stimuli had during the day, so sleep is constantly in relationship with vigil relationship biologically necessary to allow the body to adapt to the environment that surrounds us. If the ratio is altered sleep-wake cycle, you have some discomfort on daily life.
If your sleep cycle is due to jet lag syndrome, surely you will feel tired, exhausted, and you tend to change your normal pace in meals and sleep. This disorder appears when, during a long plane trip, the normal rhythms of your body are altered due to the difference of the time zone.
To minimize noise, you cannot avoid the damage caused by the time zone, you will need to start paying attention to the plane. If possible, during your trip, you will have to try to get some rest in order to arrive at your destination less tired and worn. Be careful not to overdo it with food, preferably choose low-fat foods, not to exceed with the drinks that contain caffeine and cola.
During the trip, assume a comfortable position to rest, placing your feet slightly raised. To be able to rest better during the flight, you should choose a mild sedative medication, which help you to sleep with less effort, thus gaining hours of sleep.
If the causes of your imbalance of the sleep cycle are linked to concerns or anxiety. You should take some basic rules to be restored in the evening does not go to bed on an empty stomach better than a light dinner consumption and avoids taking caffeine, chocolate or alcohol leaves to spend at least three hours after your dinner before going to bed.
If I were to experience a sudden attack of hunger, you can make a light snack at least one hour before going to bed with a glass of warm milk or with some almonds I recommend you not to smoke before going to bed.
As for your room, you should keep it obscured, or if you prefer to take a very dim light and fix it up away from your face. I recommend that you always close the shutters or blind to prevent street lights can disturb your sleep.
If you can remove it from the room all possible LED such as the alarm clock, television, DVD player, computer and more. Avoid keeping the television and the radio on in the room.
Try to go to sleep at the same time and avoid watching television in bed. If you cannot get to sleep, you should get up and do some breathing exercises in order to relax.
And advisable that you do relaxation exercises every night before going to bed, in order to prevent attacks of insomnia. Avoid to do intense physical exercises before going to bed as they may get excited and consequently, altered sleep.
I remind you that to ensure a good night’s sleep you will need to have a mattress and a pillow suitable. I suggest that you turn your mattress at least once a month and change it every 6-7 years. Adopt a pillow is not too high, much less too flat, preferably made of latex and contoured for the neck.
To regain your normal sleep cycle, I suggest you do every day, throughout the day exercise for at least half now, focusing on swimming, running or cycling, as the sedentary lifestyle can significantly affect the quality of your sleep.
You may also be helpful to undergo massages, as will trigger the production of serotonin and endorphins, which have a crucial role in regulating sleep. You can also resort to meditation, and the yoga exercises to regain your mental well-being to the benefit of sleep.
To accustom your body to find sleep, you can also use natural remedies such as chamomile, passionflower and hawthorn, which are natural sedatives that you take as a tea or in capsule form several times a day. You are advice to take the habit of drinking more, every evening, a cup of herbal tea made with one of these herbs of your choice, half an hour before bed.
