Insomnia is a very common disease, not only occurs in older people but also happens in the young. Is there any way to get a good sleep? How to have a better sleep?
Exercise regular can help you sleep better and wake up on time both in the holidays and the weekends
The sleep cycle is regulated by a вЂњcircadian clockвЂќ in the brain and balance the time to sleep and the time to wake of the body. People wake up at a fixed time in the morning, that enhances biological functions and help you sleep better at night. From 5 pm to 6 pm is the perfect time for exercise.
Establish a habit before sleeping
Some good habits are the same as relaxing treatments, soaking in a warm bath, reading a book or listening to music. Avoid exciting activities before go to bed. Some studies suggested that soaking in warm water before sleeping can promote the transition of the brain into deeper sleep. If you can not avoid stress, you should learn to relax therapy from a specialist. Finally, avoid exposure to light when going to bed, the darkness helps our brain secretes melatonin, reduce alertness, increase feelings of drowsiness and cause physiological sleep.
Create a favorable environment
The necessary conditions for your environment sleep are cool, quiet, comfortable. Your bedroom reflects the value which you place on sleep. Check your bedroom, eliminate noise or other distractions such as light, snoring and hot dry conditions, moisture, fans, and other equipment.
Smooth mattresses and pillows
The pillows and mattresses need to clean, you should wash them after 1 or 2 weeks. Comfortable materials and hypoallergenic materials are the first priority for your sleep. In addition, the color of pillows and mattresses also make attractive for your bedroom. Besides, you should put your computer and television out of the bedroom.
Eating before bedtime from 2 to 3 hours
Eating or drinking too much may make uncomfortable when going to bed. Also, spicy foods may cause heartburn, which leads to sleeplessness and discomfort at night. Try restrict liquids to avoid waking up at night to use the toilet, but milk or herbal teas without caffeine are useful before bedtime. Finally, smoking makes you difficult to go to sleep, it also can cause nightmares.