Sleep well and in the right amounts is essential for good health: sleep is often underestimated, but it's when you sleep that the body regenerates, strengthens the immune system and accumulate the energy to face the day. To improve the quality of sleep is important to follow some small steps that can really make a difference (but first you must determine your personal quotient of sleep). Discover 7 useful and effective tips to sleep better!
1. Go to sleep and wake up at the same time may seem trivial, but keep the times consistent when it comes to sleep is very useful to give your body the natural rhythms and sleep better. Try to go to sleep every night at the same time and in a natural way to wake up in the morning (the experts advise to not use the alarm, but wake up naturally when the body is rested).
2. Sleep in a single block fragmented sleep is not restful and can cause drowsiness during the day so it is best to sleep in a single block. Although many do, you should not delay the alarm when it rings because it will only get fragmented sleep that will impair the energy of the day. If possible, better to go to bed an hour earlier and wake up naturally.
3. Use the Nap to catch up on sleep lost during the night you sleep well? Then a nap in the afternoon will help you recover the lost sleep and give you more energy. Some say that sleep is recovered the next night, but a nap of 20 or 90 minutes between 2 and 4 in the afternoon is ideal to recover and be more active.
The advice in the most? Avoid sleeping too long or too late during the day, because in this case you may actually disrupt the sleep cycle.
4. Avoid caffeine after 2 pm and do not drink alcohol before sleep Caffeine in coffee is certainly not help you sleep better at night, especially if you have trouble sleeping. For this reason it is best to avoid drinks with caffeine after 2 pm, because the caffeine remains in the circulation for 6 hours and may disrupt sleep. Do not even drink alcohol before bedtime - experts advise not to drink from the first 3 hours of sleep. Alcohol is exciting and non-sedating, as many think, and sleep may be disturbed by too many drinks before sleeping.
5. Do you exercise between 5 and 7 in the Afternoon Exercise increases the level of endorphins in the body, which helps you sleep better and improves the quality of sleep. The best time to Fitness is not the early morning, but between 5 and 7 pm. Better to sleep an extra hour in the morning and practice about this time, ensuring a good night's sleep. Avoid strenuous exercise too, however, before going to bed, otherwise the body temperature remains too high during the night.
6. Remove any source of light is essential to sleep in the dark without any source of light sleep disorders, which helps you sleep better and recover all the energy.
Close the blinds, use a towel to plug the light that seeps under the door and take small steps to eliminate any source of light, the ideal is to wear a mask to sleep.
7. Each eliminates noise Just as the light, even the noise disturb sleep and affect its quality: it is good to sleep in silence. Turn off all electronic devices during the night (to avoid annoying hum) and invest in a pair of ear plugs if there are any loud noises can disturb you. In Conclusion ... The perfect sleep is constant and precise, not fragmented, it can be retrieved with a nap during the day and reconciled with physical exercise during the late afternoon.
He sleeps better in silence, the dark and without alcohol and caffeine in the body. Remember that if you sleep well your skin is beautiful and you are fresher, rested and full of energy. In addition, a good sleep helps the humor and creativity: in short, the reasons to improve the quality of sleep are so many! Good night! [Ideas]
2. Sleep in a single block fragmented sleep is not restful and can cause drowsiness during the day so it is best to sleep in a single block. Although many do, you should not delay the alarm when it rings because it will only get fragmented sleep that will impair the energy of the day. If possible, better to go to bed an hour earlier and wake up naturally.
3. Use the Nap to catch up on sleep lost during the night you sleep well? Then a nap in the afternoon will help you recover the lost sleep and give you more energy. Some say that sleep is recovered the next night, but a nap of 20 or 90 minutes between 2 and 4 in the afternoon is ideal to recover and be more active.
The advice in the most? Avoid sleeping too long or too late during the day, because in this case you may actually disrupt the sleep cycle.
4. Avoid caffeine after 2 pm and do not drink alcohol before sleep Caffeine in coffee is certainly not help you sleep better at night, especially if you have trouble sleeping. For this reason it is best to avoid drinks with caffeine after 2 pm, because the caffeine remains in the circulation for 6 hours and may disrupt sleep. Do not even drink alcohol before bedtime - experts advise not to drink from the first 3 hours of sleep. Alcohol is exciting and non-sedating, as many think, and sleep may be disturbed by too many drinks before sleeping.
5. Do you exercise between 5 and 7 in the Afternoon Exercise increases the level of endorphins in the body, which helps you sleep better and improves the quality of sleep. The best time to Fitness is not the early morning, but between 5 and 7 pm. Better to sleep an extra hour in the morning and practice about this time, ensuring a good night's sleep. Avoid strenuous exercise too, however, before going to bed, otherwise the body temperature remains too high during the night.
6. Remove any source of light is essential to sleep in the dark without any source of light sleep disorders, which helps you sleep better and recover all the energy.
Close the blinds, use a towel to plug the light that seeps under the door and take small steps to eliminate any source of light, the ideal is to wear a mask to sleep.
7. Each eliminates noise Just as the light, even the noise disturb sleep and affect its quality: it is good to sleep in silence. Turn off all electronic devices during the night (to avoid annoying hum) and invest in a pair of ear plugs if there are any loud noises can disturb you. In Conclusion ... The perfect sleep is constant and precise, not fragmented, it can be retrieved with a nap during the day and reconciled with physical exercise during the late afternoon.
He sleeps better in silence, the dark and without alcohol and caffeine in the body. Remember that if you sleep well your skin is beautiful and you are fresher, rested and full of energy. In addition, a good sleep helps the humor and creativity: in short, the reasons to improve the quality of sleep are so many! Good night! [Ideas]
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