Sleeping well is essential for the mental and physical health and to face the day with energy. If you sleep badly and your sleep is often interrupted during the night, follow a few simple rules and tips that will help you sleep well all night.
If you have frequent nocturnal Awakenings, your sleep is not refreshing, the day you feel tired and irritable, cannot concentrate at work, and it becomes difficult to even carry out normal daily activities. A disturbed sleep, in the absence of specific organic causes, probably derives from an alteration of the sleep-wake cycle.
In order to regularize this delicate mechanism can take a number of techniques and daily habits that will help you a lot to sleep at least 8 hours in the canonical endless. Let’s see what are the basic rules to promote sleep and sleep well through the night without interruption.
Go to bed at the same time and get up at the same time: the body has a biological clock that needs to be adjusted to working best. The first few days you will find it difficult to get used to regular hours and get up at a specific time if you have not slept enough, it is important that you do not protract the morning sleep, creating a vicious cycle that disturbs the rhythm of sleep.
You’ll see that by following this rule, after a few days your sleep will be more regular. Try to eat dinner early and in a light: they must spend at least 3 hours after eating before going to sleep as a full stomach makes it difficult to fall asleep, in addition, too much processed foods and excessive amounts are difficult to digest and disturb sleep causing frequent Awakenings. Sleep in the dark and in total silence: Do not hold lamps or televisions turned on, because a lot of lights and noise disturb sleep, stimulating the awakening.
Try to drink a lot during the day so you do not wake up thirsty during the night, drink the last glass of water one hour before going to bed, so you will not be forced to get up to go through the bathroom often avoids taking stimulants such as coffee, cola and tea in the late afternoon and reduce their intake in the first part for the day.
Do not stimulating activities before going to bed: if you watch too much TV, especially action movies or violent, or if you surf the Internet late, your brain will be too excited and makes it harder to sleep do not sleep too early in the afternoon: if you hear the need to make the classic nap after lunch, do not deny you, but do not take more than half an hour.
In addition to following the rules just described some very useful things you can do to promote good quality and quantity of your sleep. To sleep well all night is important that both the body and mind are relaxed, to download the tensions accumulated during the day is a very useful sport: you can make a simple gym or running, or walking for an ‘hour per day.
For sports activities more demanding and tiring it is important that the face you no later than 8 pm, because if you do vigorous exercise too late, your body will not have the time needed to clear the stimulant effect of sport and relax, and this leads to a restless sleep. To stimulate the relaxation of mind and body can rely to a nice warm bath and lavender-scented before ducking under the covers.
Finally, to effectively regulate the sleep-wake rhythm, you can take melatonin tablets. This is a natural hormone that is produced by the body in a physiological manner. However, because of the stressful pace of everyday life, some people need to integrate it from the outside because the body does not produce enough.
In this regard, ask advice to your doctor, or your pharmacist or herbalist of confidence. If you’re disturbed sleep is not caused by specific pathologies requiring medication, I strongly recommend you not to use sleeping pills that cause addiction and easily alter the natural sleep. If you’re consistent in following the rules and tips to help you sleep, you will not have problems to sleep well all night.
