How to get a better sleep

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Having a good night's sleep is one of the factors that contribute to healthy living, and given that sleep problems are increasing every day, here are some tricks that can help to achieve a good night's sleep and with it a better overall health.

Since the power, emotional state and our activities in the day can affect sleep onset, the following tips to achieve a good night's rest contemplate:

Do not consume caffeine from about 6 hours before bedtime: Since caffeine is a stimulant of the central nervous system, its use can make it difficult to fall asleep as well, it can disrupt sleep. Therefore, it replaced by another relaxing coffee infusion and uses products without caffeine or decaffeinated hours before bedtime.

Doing aerobic exercise for 2 hours before bedtime: aerobic exercise raises the heart rate and generates a strong stimulation in us, so that in some people it can mean trouble sleeping if they exercise just before going to bed. You can leave later in the day for non-aerobic activities instead relax, such as stretching or yoga.

Take a glass of milk before bedtime: milk have tryptophan, an amino acid that promotes the release of serotonin, a hormone that relaxes and helps us sleep better, so drink a glass of milk before bed can sleep more easily afford .

Turn off your mobile and computer an hour before bedtime: this will allow sleep when the head is still at work, but you can get away (even partially) from your hectic schedule and immersed in her problems. In addition, we eliminate a potential disruption when sleep.

Take a hot shower: it can not only be a relaxing factor, but the bath temperature affect body temperature after reducing it, which causes sleep.

Performing a task just relaxing before bed: read a book, listen to music, meditate or muscle relaxation exercises can be a good way to encourage the rest later.

Darkness conducive to sleep: at bedtime try to have as dark as possible in your room, because the darkness induces the release of melatonin, a hormone that promotes sleep.

If you cannot sleep do not stay in bed, if you do not run within 30 minutes after going to bed cannot sleep in his bed, but get up and drink a glass of milk or do something relaxing again as sleepy, lie down again.

Many activities, meals, drinks or other factors prevent us from sleeping properly, therefore, these tricks can cause the opposite effect and be helpful to get a good night's sleep will impact positively on health, by allowing us to be more focused, more lively and less stressed during the day.

If you are a person who worries, thoughts or ideas that come to your head at night, make it impossible for you to sleep, then you must make changes in your daily routine and apply some techniques to sleep and fall sleep quickly.

The hours of sleep, sleep habits and lifestyle you wear every day can make a big difference when you go to sleep. The following techniques to optimize your sleep can sleep, you're full of energy all day, you have emotional balance and mental acuity.

Putting into practice some of the following techniques to sleep, they can give you a deep and restful sleep every night.

TECHNIQUES FOR DEEP SLEEP

Keep a regular sleep schedule: This is one of the most important techniques for a good sleep, so you should have a regular sleep schedule, going to bed and getting up at the same time each day. With this technique you can create a sleep pattern that after a while your body will need, improving your quality of sleep.

Naturally regulates your sleep cycle: Melatonin is a natural hormone that is controlled by exposure to light, which helps regulate the sleep cycle. For this technique to work, you must boost the production of melatonin at night, for example, you have to turn off the television and all the lights that might disturb your night, if it is not possible to have a completely dark room can use a sleep mask. Play some classical music also helps.

Follow a routine of relaxation: If you create a routine to relax before going to sleep, you will achieve sleep more easily and deeply, this will send a signal to the brain that it's time to leave the stress aside and unable to sleep. To create this routine you should start to make your room more enjoyable, such as noise prevents sleep or listen to relaxing sounds. Use earplugs is another excellent technique for better sleep.

Keep your room cool as the temperature of this can affect sleep quality, make sure your bed is comfortable and clean (free of objects) to be able to fit you tastes and sleep better. Doing this will prevent can wake up with back pain and neck.

Eat healthy and exercise frequently: Feed during the day and practice habits workouts play an important role sleep. It is for this reason that you should avoid eating large portions of food before bedtime, avoiding alcohol before bedtime, as this causes a decrease in the quality of sleep and makes you wake up during the night.