10 tips for a good sleep
Adequate and quality sleep is of great importance for the immune system and health in general. The information released by Harvard Medical has 10 tips you can use to get a good night's sleep. Prepared by: Goodness Health News
Be sure to sleep at the same time and get up at the same time
Creating a specific sleep routine will help your body fall asleep and wake up easier.
Use your bed only for sleep and sex
It will work to condition your body.
Arrange your bedroom for quality sleep
Remove all electronic devices such as televisions, telephones, etc. from your room. The ideal for a good night's sleep is to create an environment with as few items as possible, except for a quiet, dark, comfortable bed.
Do sports
You can see three positive effects of regular cardio training, such as walking, running and swimming: you fall asleep faster, sleep deeper, and wake up less at night. It is especially important that you do intense exercises such as jogging as early as possible during the day.
Keep short if you are taking a nap during the day
Long candies can disturb your natural sleep patterns and cause you not to be tired enough to fall asleep.
Reduce Caffeine
Some people even drink coffee in the morning can cause insomnia. Caffeine can also cause you to go to the toilet at night. Try not to take caffeine in the afternoons.
Stop smoking
Nicotine makes it hard to fall asleep.
Use alcohol moderately
Alcohol can soothe the nervous system and make it easier to fall asleep. However, this effect lasts only a few hours and can then wake you up overnight. It also exacerbates other snoring and breathing problems.
If you haven't slept 20 minutes after you've gone to bed, get up.
Instead of turning around in bed, get up, go to the lounge, read a book or magazine. When you feel tired, go to bed again. It is a yoga movement that you can try to lift your legs up against the wall, take deep breaths and make you relax and fall asleep.
Do not use sleeping pills unless you have to
If you feel that you need to take sleeping medication, consult your doctor and use it as soon as possible.
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