Article Tips Good For Sleep

 

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Tips Good For Sleep
Night sleep is the most important thing for us. after activity and exercise, we should get a break at least 7-8 hours.
Lack of sleep can lead to inflammatory cytokines cause an increase in the molecule. Long-term insomnia into chronic inflammation leads. and significantly increase the risk of hardening of the arteries, high blood pressure, stroke, and heart disease.
Frightening health consequences side, we just feel better after we get a good night's rest. So here are 10 tips you can use immediately to increase your chances to get to sleep faster and stay asleep longer.
1) Avoid caffeine late in the day. Caffeine affects your body up to 8 hours, so switch to decaf or herbal tea after lunch. Be careful with caffeinated drinks such as soda and hot chocolate, too.
2) Exercise before - at least 45 minutes to an hour before bed. This exercise is important and will help you get a more peaceful sleep, but your body needs time to wind down.
3) Avoid drinking before bed. Give your body at least one hour to remove excess fluid. If not, you're more likely to wake up at midnight to run the bathroom to empty your bladder.
4) Stick to a schedule so your body can get into a routine. Same time maintaining a regular sleep and wake up even on non-working day to improve sleep quality.
5) Skip to sleep longer because they can get rid of your sleep cycle. Power nap of 15-20 minutes is better.
6) Find your best sleeping position. Back sleeping is recommended as the most stable position for the spine. Placing a pillow under your legs can reduce lower back stress. If you prefer to sleep on your side, try placing a pillow between your legs hips better support and comfort. Experiment to find what helps you get the best night's sleep without wake up sick.
7) Use the appropriate size and number of pillows. Head and neck you have to maintain a straight line when you are sleeping rough. Your head should not be propped up or downward sloping at an angle.
8) Dress (or clothing) for the convenience is very hot or cold will not keep you awake or keep you from sleeping through the night.
9) Keep the room dark. Turn off the lights, close the curtains, electronic lamp cover even if you must. If you must use the TV or radio to fall asleep, use the time to sleep.
10) Eat "sleepy snack" such as turkey, yogurt, ice cream, or nuts. These all have high levels of tryptophan which helps the body produce serotonin and relaxing sleep - but it took them an hour before bed.
Additional tips
When all else fails, many people will try sleeping pills can cause drug dependence. Try to use more secure and non-habit forming herbal sleep aid instead will not make you feel drugged out in the morning.