You could not manage to fall asleep and suffered from fatigue the day after?
You are not alone. The good news is that making a mini-ritual about an hour before bedtime can help you fall asleep faster. We spent about a third of our lives sleeping, all the research in the last decade show that it is vital and important to our physical and mental health process, thinking, managing all the things we have learned during the day and more. Interfere with the process of sleep means a big blow to the quality of your life. 20% -35% of people suffer from insomnia at some point in their lives, and the same number will need the help of medications to sleep. About 5% of the population suffers from leg movement during sleep syndrome, more than 8% suffer from sleep apnea, and the number of people suffering from snoring is even greater. While some say that it is useless to catch up on sleep and complete the missing hours of sleep, research has shown that the body actually remembers the shortage. Lack of sleep not only cause fatigue the next day, but at high risk for hypertension, traffic accidents and even depression.
What can you do to help sleep fall asleep faster? Here are the 10 commandments for a good sleep:
- Shorten the time in bed
Being in the bed for sleep near the time. If you cannot sleep – Get out of bed, I do busy in a quiet activity and go back to bed only when you are ready to sleep.
- Darken the room
Sleep long and constant, for most of us, it requires complete darkness. Be sure to close all windows and curtains. It will help you sleep
- Get rid of noise
A ticking clock and a radio work could be done to reconcile the dream harder to do. If you cannot beat the outside noise, use ear plugs, close the windows and bedroom.
- Avoid exercise before bed
Physical training increases levels of adrenaline and make you fall asleep difficult.
- Eat an early dinner
Renounce heavy meals before bedtime.
- Avoid caffeine four hours before bedtime
Coffee, tea, cola, chocolate and other caffeinated products prevent you from entering a deeper sleep.
- Stop drinking at night
Drinking wine can cause drowsiness, but the degradation products of alcohol has stimulating effect.
- Keep the same sleep and waking hours
Changing these times that could disturb sleep. Many people who sleep in on Saturday facing trouble falling asleep at night and wake up on Sunday.
- Do not sleep during the day
Sleep at noon postpone the time it takes to fall asleep, will wake up in the morning and a lot harder to make you feel tired all day.
- Beware of sleep aid
Most of them will we relied on them after extended use and prevents us sleep without them.