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33124 2010 年 09 月 07 日 12:44 Reading (loading. ..) Comments (0) Category: Emotional World
Suppose you have recently attached a couple of days sleep well, it seems not very serious matter, but that things may not look so simple. Here we can recommend several ways - changes in your sleeping habits - although trouble point,
red wing shoes outlet, but the long run is worth it.
your bedroom a sleep haven
1. turn your bedroom into a sleep haven.
First, your room should be quiet and sufficiently dark, because darkness prompts the pineal gland to produce melatonin, the hormone that regulates circadian rhythms (your 24-hour body clock). With a thick curtain (or something) keep the light, with a fan or white noise drown out any annoying sounds. Cool temperatures help to sleep, so the thermostat should make a regulation. Of course, window or use a fan air circulation. If the air is too dry, a humidifier.
a creature of habit
2. a creature of habit.
night you will be easier to switch to sleep because your body knows - to point out. Can easily do something to get mentally prepared for sleep. (Read a few pages, spend 5 to 10 minutes on personal grooming, meditate, be?) To go to bed and get up on time every day is important - even on weekends.
your bed just for sleeping
3. to ensure that your bed just for sleeping and xx.
in bed to avoid working, paying bills, reading or watching TV. If you want only to sleep and your bed this link, then on the bed you need to do is sleep, not the covers for the night.
tame your stomach
4. Tame your tummy.
either too full or too hungry, can disrupt sleep. Do not eat a big meal before going to sleep or keep you awake. On the other hand, if you lie down, or stuffing the stomach, then stomach acid reflux esophagus. If you're hungry, eat a small snack rich in carbohydrates, can trigger the release of brain serotonin, which stuff relaxation. Try a graham cracker or bowl of cereal. With milk or a slice of turkey, both rich in amino acids, which also induces sleep.
alert caffeine
5. Watch the caffeine.
excessive caffeine per day, if not before bedtime, can contribute to fitful slumber. When you're 50, your metabolism slows, so caffeine may stay in your system longer - up to 10 hours. Maximum of 6 hours before bedtime to 2 cups of tea / coffee / cola. If that does not work, then cutting out caffeine.
tired and sleep
6. tired to sleep.
fact of the matter is simple: If your body feels tired, you'll sleep easy. A study by Stanford University School of Medicine, a group between the ages of 50-76 subjects who sleep disorders, about half an hour of moderate-intensity exercise, 4 times a week. Compared to similar situations but did not participate in sports and other members of the group of subjects,
red wing boot store, the members participate in sports,
red wing motorcycle boots, the average nightly sleep time increased by an hour, and even less sleep time, short sleep time shorter t,
red wing shoes, and according to the report, sleep overall improvement of quality. Outdoor exercise is especially effective. Exposure to sunlight (particularly in the afternoon), (yelling at me about a volume, not afraid of skin cancer it?), Help prevent midday sleepiness and reinforce human biological rhythms. Exercise 3 hours before bedtime. (Should take a nap in the end, ah, I do not think Kaopu ... ...)
1 to 2 hours before going to sleep
to a hot bath
7. the shower.
1 to 2 hours before going to sleep
to a hot bath. When you leave the tub temperature will gradually decrease, making you feel tired. But do not go to bed before washing, it will make people excited to fall asleep.
return to nature
8. return to nature.
chamomile, valerian, kava,
red wing boots, passionflower, skullcap, catnip, hops proved to be effective. These herbs can be added to tea or something inside. A cup of chamomile tea before bed can help relax the spirit. If you're trying valerian, the suggested dose for the average of 2-3 grams a day. But do not mix drugs and alcohol, and irritating to use. If using kava, try a dose of 60 and 120 mg before bedtime.
Do not settle for sleep
9. Do not force sleep.
If you can not fall asleep for half an hour, do not lie in bed feeling frustrated. Get up and do something relaxing, like listening to soothing music or flipping through a magazine. Or a cup of warm milk.
Buy the right bed
10. Buy the right bed.
a bed too soft can cause poor sleep postures (which can also lead to muscle stiffness and back problems.) If you get up in the mattress when a concave down,
red wing shoes sale, then the bed is too soft. If your mattress more than 10 years of military age, man, good for you, for Zhang hardness comfortable.
the Editor: If you do not feel sleepy or feel no need to sleep, and do not force myself to sleep, so sleepy then. Hopefully the above methods can help you.
Hybrid Mode
