Should read the book of spirituality, religion to sleep?

Some people realize that, the soothing sounds or natural sounds, such as the Ocean can help go to sleep easily.

-Sleep in complete darkness or light as weak as possible: If yes then even the smallest light can also break your biological rhythms and influences the production of melatonin and seratonin. If it is necessary to turn on the lights, let the bathroom lights when necessary. -Not watching tv right before bed: Or even better if not for the television in the bedroom to sleep absolutely not watching television. Watching television before bed can too stimulating the brain and make you take more time to sleep. It also breaks the pineal gland functions do the task produce melatonin with similar reasons as above. -Everything from sleep: When sleeping, the foot is where to get blood circulation should at least regular feet feel cold before the rest of the body. -Read something spiritual or religious: this will help you relax. Don't read anything stimulating, such as a mystery or novel, because it can have the opposite effect .

Sleep in the dark or light completely as weak as possible.

-Avoid using large alarm clock: The body will be very stressful if awakened surprise. If you have the habit to get enough sleep then it is not necessary. -Write diary: If you frequently lie on the bed and drop down the mind will be very useful if writing out his thoughts before bed. -Hormone supplement melatonin: If behavior change doesn't work, you might be able to improve sleep by hormone supplement melatonin. Ideally natural level increases with exposure to sunlight during the day (or replaced by the universal fluorescent bulbs in winter) and night should sleep in complete darkness. -Sleep right now and should sleep early: Our body systems, especially the adrenal glands, usually best recharge in approximately 1 hour-1 hour of the night. This time is also the most ideal time to filter the waste toxins gall in the body.

-Keep the bedroom temperature cool: The temperature of the House, especially the bedroom too warm will cause you trouble sleeping or sleep alone because the very annoying.

The temperature of the House, especially the bedroom too warm will cause you trouble sleeping or sleep alone because the very annoying.

-Food rich in protein snacks before bed about 1 hour: This meal can provide L-tryptophan needed to produce melatonin and serotonin. Also eat a small amount of fruit is also good, because it will help up better brain blood tryptophan. -Reduce the drink before bed: In most cases, the medicines you take, including prescription or non-prescription may be the first agent to cause trouble for your sleep. -Avoid caffeine substances: A recent study showed that in some, caffeine is not metabolized efficiently and so they can feel the effects long after consuming it. So, a cup of coffee or tea in the afternoon can also make you hard to go to sleep at night. -Avoid alcohol: Although alcohol will make people sleepy, but it's only a short effect and you will often wake up a few hours later and can't fall back to sleep. -Weight: Overweight can increase the risk of sleep apnea and may hinder a restful nights sleep. -Avoid sensitive foods: this is especially true for wheat and dairy products, as they can affect your sleep, such as causing apnea, excessive congestion, gastrointestinal disorders, bloating ...

Protein-rich food, a snack before going to bed about 1 hour before sleep.

-Exercise regularly: Exercise at least 30 minutes a day can help you sink into sleep. However, don't exercise too close to bedtime now because doing so can make you sober. Study shows exercise in the morning is best if you can do it. -Establish a bedtime routine: this may include meditation, deep breathing, use fragrance oils or essential oils to massage ... the important thing is to make you feel comfortable, then repeat every evening to reduce the stress of the day. -Take a shower before going to bed: this will reduce the situation to wake up middle of the night. – Blindfolded while sleeping: Blindfolded to block the light is very important to sleep because sleep we need complete darkness will be better. -Finish the work before going to sleep at least one hour (but better than two hours or more): this is going to give the mind a chance to relax, so you can go to sleep with the feeling of calm, not worry about the deadline tomorrow.

Mai Linh=