10 Tips for Better Sleep

Feeling crabby lately? It could be, you are not enough sleep. Work, budget and skills of childcare can be difficult to go to sleep. Factor in other unexpected challenges such as financial problems, layoff, with questions or illness, sleep and quality of May be still difficult.

You can not control or eliminate all factors in your sleep, but you can create a conducive environment, and habits of thinking that the promotion of a good night's sleep. This is 10 tips for better sleep you can Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go to bed and at about the same time every day, even on weekends. Collage on a timetable will strengthen your body's sleep and wake up-cycle can help you sleep better at night.

2. Go to bed if you are tired and that the lights. If you're not asleep within 15 to 20 minutes, and waives do something else. Go back to bed if you tired. Agonize not falling asleep. Stress is to prevent sleep.

3. Select a comfortable mattress and pillows. Characteristics of a good bed are subjective and differ for each person. But make sure you have a bed, comfort. If your bed, make sure there is enough room for both. Children and pets are often uncomfortable, you may also have limits, as they often sleep in the bed with you.

4. Do not eat and drink large amounts before bedtime. Eat a dinner more than two hours before sleep. If you vulnerable to heartburn, avoid spicy or fatty food, heartburn can make your intercept and prevent a good night's sleep. In addition, the limit that you drink before bedtime. Too much liquid can lead several times you awaken during the night for trips to the bathroom.

5. Avoid nicotine, caffeine and alcohol in the evening. These are stimulants, you can keep you awake. Smokers often experience withdrawal of the night, and smoking is dangerous in bed. Avoid caffeine for eight hours before bedtime schedule. Your body does not store caffeine, but it takes many hours to stimulation and their impact. And although often believed, as a sedative, alcohol is disrupting sleep.

6. Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more. Not within three hours after sunset, however. Exercise before bedtime May be more difficult.

7. Make your room cost, dark, quiet and comfortable. Create a room, ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use opportunities clouding of the eye, ear, extra blankets, a fan, a humidifier air or other devices to create an environment that meets your needs.

8. Sleep, first in the night. Daytime PAN May fly at night, hours of sleep. Limit sleep during the day about half an hour and it was during Midafternoon. If you work at night, keep your windows closed coatings, so that sunlight, the body adapts to the internal clock, not to interrupt your sleep. If you have a working day and sleep at night, but problems still waking up, you can open the window coverings and let the sunlight continued to assist you.

9. Start a bedtime routine of relaxation. Are the same things to say every night, your body, it is time to wind down. This can also be a good warm bath or shower, a book to read or listen to calming music. Leisure activities with reduced lighting can contribute to the transition between sleep and drowsiness.

10. Use sleeping pills only as a last resort. Ask your doctor before taking any medications to sleep. He or she can make sure that the tablets do not interfere with your other medications or with an existing medical condition. Your doctor can also help you determine the best dose. If you still have a sleep medication, reduce the dose as, if you want to stop, and never mix alcohol and sleeping pills. If you feel dizzy or drowsy during the day, talk to your doctor about changing the dosage or the end of the pills.

In case of problems with sleep more than three times a week for one month earlier, an appointment with your doctor. She could sleep disorders as obstructive sleep apnea or restless leg syndrome. The identification and treatment of the cause of your sleep can help you again on the path to a good sleep.