Numerous tips that can help to sleep better, does not have any instrument to get on well.
- Go, if possible, at the same time sleep and get up at the same hour. This helps establish a sleep-wake rhythm to develop and promote the quality of sleep.
- Sleep as many hours as you need to fit the next day and equipped.
- your daytime activities, largely influence your sleep: get a good variety between effort and relaxation. Strenuous activities just before bedtime can be difficult to sleep.
- Provide a quiet sleep environment. Reserve the bedroom for sleep and sex, not for watching TV or doing body building.
- Both hunger as a full stomach may prevent you to fall asleep. Be the evening careful with stimulants such as tobacco, coffee, cola etc. Who evening drink much alcohol, will probably fall asleep faster but also less deep sleep and wake up earlier.
- If you feel you are asleep touch, do not start tossing and energy to your feathers, but get up and do something else until you feel sleepy.
- Do not take your problems to bed: make sure you get them in one way or another by means outside the bedroom eg have to talk or write.
- occasional and brief use of a short-acting sedative may be helpful to a temporary disruption of the sleep / wake rhythm may be required (eg travel, where one sleeps in another bed, etc.).
- Try not to stay in bed longer than necessary, but sufficient for a fresh and cheerful feel,
- Make your bedroom dark and dense and provide a comfortable temperature (not too hot nor too cold);
- Do not lie in bed if you do not need sleep;
- Do not eat too much before bedtime;
- Do not go to bed with an empty stomach, a hungry feeling can disturb sleep;
- Relax before going to bed (book, short walk);
- During the day be active in various ways (mentally and physically).
- Stop smoking. Because nicotine has a stimulant effect and thereby disturbs sleep;
- A good bed is needed for a good night: a good cushion and definitely a good mattress. Also, your back shoulder, neck and sex life need a firm mattress, depending on your weight, your height and your sleeping position.
- Finally if still can not sleep: do a movie of your day, let everything be handled. Watch as a neutral observer to the events of the day, early in the morning and so to the evening. Do this while sitting upright in bed. Do not go back in time, if you forget something do not worry.
