16 Tips For Better Sleep at Night.
We spend a third of our lives sleeping, so it is normal to have a high interest in this natural process. Experts are constantly trying to find out why we need sleep and what happens when we travel to the dream world. Let`s find out what are the most common sleeping myths and facts behind them.
Rearrange both body and mind or sit and relax. This will help bring them into harmony with each other which is the idea of meditation. Then focus on an object that is in the room with you and forget about everything else around you. To succeed in meditation you must learn to eliminate distracting from your mind.
Pay attention to your toes; Try to get everyone else out of your mind and go up from there, focusing on your feet. Keep going all the way to the top of your head and relax as you go. You should feel some tingling in your body; This is normal and is a sign that your body is resting.
2. Visualize and Focus
Imagine yourself always wanting to go, or going somewhere else. Think about being alone; Just blowing through your hair with air by yourself. Use your powers to visualize, it will calm your mind and relieve you from the stress of the day.
3. Power Down
The soft blue glow from a cell phone, tablet, or digital clock on your bedside table can hurt your sleep.
- Turn off the TV, computer and other blue-light sources for one hour before going to bed. Cover any display that you cannot turn off.
4. Nix naps
You will rest better at night. But if you want to take a nap while the sun is up, keep it for 20 minutes or less. Blink in the early part of the day.
- Overcome an afternoon energy shortage, a short walk, a glass of ice water, or a phone call with a friend.
5. Block your watch
Do you watch it several times a night? Which can connect your mind with thoughts about the coming day, which can keep you awake.
- Put your alarm clock under your bed, in a drawer, or turn it away from view.
6. Put your neck in 'Neutral'
Blame your pillow if you get up with a stiff neck. When you are resting on your back, it should be just the right size - not too thick and not too flat - to support the natural curve of your neck. Do you sleep by your side Line your nose with the center of your body. Do not put your hands on your stomach. It rotates your neck.
- Use good posture before bed. Do not crane your neck to watch TV. Dust mattress
7. Seal Your Mattress
Sneezing, sniffing, and itching from an allergy can stop heat stroke. Your mattress may be the reason. Over time, it can fill with mold, dust mite dropping and other allergic triggers. Seal your mattress, box springs, and pillows to avoid them.
- Air-tight, plastic, dust-proof covers work best. Couples hug in the bedroom
8. Set Your Body Clock
Go to sleep and wake up at the same time almost every day, even on weekends. This routine will be a habit of getting your brain and body on a healthy snooze-wake schedule. In time, you can quickly shake your head and be able to rest through the night.
- Get out of bed in strong light for 5 to 30 minutes. Light tells your body to leave! Pour coffee into the cup
9. Act Wisely
Regular exercise helps you sleep better - until you get close to sleeping. A post-workout burst of energy can wake you up. Complete any vigorous exercise 3 to 4 hours before you go to bed.
- Gentle mind-body exercises, such as yoga or tai chi, are great for doing sack just before hitting. Paneer and Crackers in the Moonlight
10. Eat right at night
Do not eat very heavy food and big food.
- Finish eating at least one hour before bed. Brandy sniffer on her side
11. Drink Your Drinks
Alcohol can make you sleepy while sleeping, but be careful. After its initial effects, it will wake you up more often throughout the night.
- Hot milk and chamomile tea are better options.
12. What time do you watch
Want to reduce your odds of needing night visits to the bathroom? Do not drink anything in the last 2 hours before bed. If you have to get up at night, it can be difficult to sleep back quickly.
- Keep a nightlight in the bathroom to reduce bright light. A burning candle casts a circular light pattern
13. Low Light
Dim them around your house 2 to 3 hours before bedtime. A low light level signals your brain to make melatonin, which brings the hormone to sleep.
- If you read in the last hour before bed, use a 15-watt bulb. Close-up of cooling fan blades
14. Hush Noise
The faucet dries up, the surrounding traffic, or a loud dog can drive away your sleep. And if you are a parent, all of you may know about the noise at night, when your children left their crib.
- You can also try ear plugs. Cigarettes out in the ashtray
15. Turn off tobacco
Like caffeine, nicotine is a stimulant. Tobacco can keep you from falling and make insomnia worse.
- Many people try several times before kicking the habit. Ask your doctor for help. A dog sleeping on a bed between two people
16. Free your mind
Touch, discuss, or make complex decisions 2 to 3 hours before bed. It takes time to turn off the "noise" of the day. If you still have a lot on your mind, let it down and let it go for the night. Then, about an hour before hitting the sack, do something cool, meditate, listen to quiet music, or take a hot bath.
- Even a 10-minute relaxation makes a difference.Pill Bottles, Dark Background