15 tips for better sleep

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15 tips for better sleep.

1. Take regular sleep a habit. Fall asleep every night at different times, you are putting stress on your body and do not allow him to establish an internal biological clock.

2. Avoid to sleep during the day, if it disrupts your night sleep.

3. Choose the most convenient mattress hardness and elasticity.

4. Use a comfortable pillow.

5. It is best to sleep without a light in a completely dark space.

6. Put in a bathroom/toilet night light to not turn on the overhead light, if you go there you will need to go in the middle of the night.

7. Eliminate noise and other external sound stimuli. The hum of the air conditioner or the early morning of cars it is possible to disguise a pleasant and calming, for example, the sound of the surf or rustle of leaves.

8. Maintain optimal body temperature: use the extra blanket in winter or light blanket in the summer. Cold and heat are frequent violators of the dream.

9. Do not use sedatives and sleeping pills - they only mask the problems, but not eliminate. Plus, these drugs can cause dependence.

10. Do not put in the bedroom computer or something work-related - it will interfere with your sleep on a subconscious level.

11. Do not drink coffee or other stimulating drinks at least a few hours before bedtime.

12. Not to train with weights in the evening, if it has a negative impact on your sleep.

13. Drink a small Cup of chamomile tea 2 hours before sleep - the perfect sleep remedy!

14. Do not exercise before bedtime nothing that can cause increased emotionality - otherwise sleep would be difficult.

15. Read something relaxing before going to sleep.

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8 effective tips on how to sleep for 4-5 hours!

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💤 1. To relax before sleep (no need to go to sleep along with all your worries and problems - to do this, select 10-15 minutes to think about something beautiful or listening to soothing music).

💤 2.Not to burden the stomach at bedtime and do not overeat at night (otherwise, the body will expend all their energy not on their own recovery, and digesting food).

💤 3. For special accessories - relaxing pillow with herbs (especially suitable for this hop cones), blindfold and earplugs, if necessary.

💤 4. Take a warm shower before bed (this is not only a means of hygiene, but also a good “flushing” of accumulated per day information, impressions and emotions - water is best “takes” them, relaxing the body).

💤 5. Sleep under a warm blanket (in the cold people poured much worse than warm).

💤 6. To develop a strong addiction to 5-hour sleep (usually adaptation to a similar rhythm occurs on average 1 month).

💤 7. Choose 1 day a week (preferably weekdays), when you can safely sleep “in store”, ie a bit longer than usual (8 hours).

💤 8. Go to bed before 24:00 - during this period the human body faster and best of all gets enough sleep (two hours of sleep after midnight are equal to one until midnight - this drew the attention of Paul Bragg).

All of these rules take into account, primarily, of 3 basic components of quality and healthy sleep: the organization of sleeping place, sleeping and mood for it.

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Every night before going to sleep for 1.5 months eat:

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Dried apricots figs prunes
1 figs (Fig tree)
5 dried apricots (dried apricots)
1 the fruit of prunes

These fruits contain substances that cause tissue repair, comprising soft intervertebral discs. Also, these substances make these tissues more resistant and elastic. Strengthening these tissues leads to the fact that the vertebrae themselves begin to become allocated to them by the nature of the place without external manual correction.

Try it - you will not recognize your spine. Substances necessary for the implementation of this procedure are not contained in each fruit separately, and are formed by mixing them. Also, this combination contains magical power and can increase sexual strength in men and women.

The author of this recipe said Olympic athletes, who thus recovered his spine after heavy loads. The author has for several years recommended the same to their patients - really helps.

Apricots or dried apricots, no matter how called dried apricot, undoubtedly, one is just a storehouse of nutrients. Scientifically proven that dried apricots have a beneficial effect on the heart muscle due to potassium content, in addition, apricots excellent prevention of cancer. Part of this miracle dried fruit phosphorus, iron, calcium, carotene, vitamin B5.

Figs - prophylactic against cancer, normalizes the activity of the thyroid gland. In addition, dried figs helps eliminate parasites from the intestines. Used as a folk remedy in the treatment of bronchitis.

Prunes - 1 gift of nature for your health. Perhaps the first thing a beneficial effect dried plums - is the gastrointestinal tract. Infusion of prunes helps to get rid of constipation and normalization of work of digestive system. Besides, prunes useful for those who have heart problems and high blood pressure. In addition, it is believed that prunes useful in kidney diseases, rheumatism, liver diseases and atherosclerosis. Thanks to the high concentration of vitamin A, it also improves vision.

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15 TIPS FOR BETTER SLEEP

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1. Take regular sleep a habit. Fall asleep every night at different times, you are putting stress on your body and do not allow him to establish an internal biological clock.

2. Avoid to sleep during the day, if it disrupts your night sleep.

3. Choose the most convenient mattress hardness and elasticity.

4. Use a comfortable pillow.

5. It is best to sleep without a light in a completely dark space.

6. Put in a bathroom/toilet night light to not turn on the overhead light, if you go there you will need to go in the middle of the night.

7. Eliminate noise and other external sound stimuli. The hum of the air conditioner or the early morning of cars it is possible to disguise a pleasant and calming, for example, the sound of the surf or rustle of leaves.

8. Maintain optimal body temperature: use the extra blanket in winter or light blanket in the summer. Cold and heat are frequent violators of the dream.

9. Do not use sedatives and sleeping pills - they only mask the problems, but not eliminate. Plus, these drugs can cause dependence.

10. Do not put in the bedroom computer or something work-related - it will interfere with your sleep on a subconscious level.

11. Do not drink coffee or other stimulating drinks at least a few hours before bedtime.

12. Not to train with weights in the evening, if it has a negative impact on your sleep.

13. Drink a small Cup of chamomile tea 2 hours before sleep - the perfect sleep remedy!

14. Do not exercise before bedtime nothing that can cause increased emotionality - otherwise sleep would be difficult.

15. Read something relaxing before going to sleep.

Read More

Long sleep may snist mental abilities

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According to experts, the most favourable holiday is six or eight hours of sleep.

The history of researches of scientists from different countries showed that prolonged sleep can negatively affect our mental abilities, particularly for those whose dream is more than nine hours a day.
According to the results of tests assessing dementia or dementia found that late risers risk of weakening of memory, imagination and thinking were much higher. Regardless of gender, age and lifestyle of participants, the difference in performance of the groups was serious, the authors note.

Too long or very short sleep negatively affects the cardiovascular system, leading to nervous system diseases and chronic fatigue, say the experts. According to several conducted in this research, the most favorable holiday is six or eight hours of sleep.

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The rules of healthy sleep

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1. To comply with the sleep schedule. This means that if you Wake up every weekday at 7am, and at weekends it is advisable to do the same. Sleep can be extended a maximum of an hour. Also need to go at the same time. It is important to consider that it is better to Wake up in REM sleep. To define it, you can try during the week to rearrange the alarm for 10-30 minutes or to access the special tables.
2. To support physical activity throughout the day. For example, to do exercises. This exercise should be complete it was necessary to raise the temperature of the body to improve brain activity and performance. One should not neglect cold shower after charging. Exercise good relieve stress and help the body reduce tension and relax, so during lunch break you can walk, and after work to visit the pool or gym. However, we must remember that heavy exercise just before bedtime may cause insomnia increased physical activity must end at 10 PM. To decrease body temperature take a shower.
3. To drink more water. We are talking about high quality clean water, not just liquids (tea, soda or coffee). There are different opinions about how much water you should consume per day, but one thing is clear: it is impossible to prevent its shortage. If the body was not enough water during waking hours, he will experience stress and during sleep.
4. To minimize the consumption of nicotine, caffeine, alcohol and energy drinks. The ideal condition would be a complete rejection of these beverages and cigarettes. If a person daily drink coffee and Wake up, then eventually the body loses the ability to regroup, relax and be activated at the right moment. Undesirable or eating heavy meals just before bedtime, because in this case, the body will expend energy on digestion.
5. To organise good lighting in the workplace. The ideal option would be daylight. If this is not possible, the workplace should be just as lit. Light destroys the hormone melatonin, so they need less sleep.
6. Relax after lunch. If you really want to take a NAP after lunch, you should not ignore this desire. It takes only 15-20 minutes to rest and recover in REM sleep.
7. Ventilate the bedroom before bedtime. This simple act will allow to create optimal conditions for relaxation. Body temperature at night should be lower than during the day. It is also desirable to eliminate watching the news or movies late at night, because it may increase brain activity and thereby delay the process of complete relaxation. Put the gadgets aside, unless “smart alarm clock” to fix the sleep phase.
These rules will really work if you follow them all together and not selectively and from time to time. Of course, everyone should find best option and best to adapt the rules for themselves. Most likely, immediately begin to follow them will not be easy, but with time it will become a habit, and then a six-hour sleep will not seem like a lot of Spartans.

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