Create a regular routine for going to bed room
It is necessary that your mind and body before sleep by doing simple exercises such as hot showers and deep study relax.
For
example, Bill Gates before bedtime read books with public health issues or
the date of shipment or Huffington study to study, and before bed it's
the old way of print books not by using a laptop electronics.Your room is equipped to sleep
between 65 and 68 degrees F (18 to 20 ° C) and adjust to the dark room using thick curtains.and having good air condition .
Do not use your mobile phone to tune hours
In fact, for many years the mobile phone has been replaced by alarm clocks.
Since the beginning of the problem is that if you have long after your
arrival in bed, sleeping temptation to use the phone and tickles
your program. There is no excuse, with low cost provide an alarm clock.
Take a deep breath
Deep breathing is one of the best ways to avoid stress when, in fact,
took a deep breath and from the brain to the body transmit a message to
the brain that is conducive to relax.
Family therapist Vicky Stark in " Psychology Today
"suggests that, in practice, tail, scene Imagine a walk, clean and
fresh air in your lungs and your cells take and on the exhale, imagine
all the toxins and negative thoughts Self-guided out of your body and
your body to rebuild again. By focusing on this method of breathing makes this a little practice that you feel more relaxed and easier to fall asleep.
Relax your muscles.
Tensions remain one business day tendons and muscles. When you go to bed with progressive way to relax your muscles. It is very simple. First, a group of muscles stretched and then leave and go to the next group
Catherine Darley, Director of the Institute of Naturopathic Sleep in
Seattle recommends that a progressive relaxation of your fingers start. Bend your toes and hold for seven seconds free to do it again and gradually come to the neck muscles.
Entertain your mind to a mental exercise
Counting sheep before sleep is a little old. Doctor Wiki Sylal , sleep expert and offers a better option and it is counting down the multiples of the number 3 100. (... 90-93-96-99).Counting help you into a trance rhythm sleepiness Tennis also count as a result of a challenge to keep their focus on counting.
Get out of bed
Harnt Walia, MD, Cleveland Clinic Sleep Disorders "If after 30 minutes lying in bed sleeping should not get out of bed on the bed. In fact, by staying in bed most of the time to teach your mind that not a single bed sleeping and your mind gets used to it. "
So avoid making this image, get out of bed, read, listen to music, even dishes or whatever you can to try to comfort you.
Do not worries to bed with you
If your mind is engaged in business concerns, work today, tomorrow and the future, they will not take the throne. Walia of the proposal concerns the paper and what you uneasy pieces in it.
Imagine a beautiful dream
When your mind reviewing the events of the day had finished, goes further and is involved in other events. Here's a tip: Imagine yourself in a dream location and position and to give details.
Imagine, for example, went to a memorable trip to the beach with air
conditioning, a cocktail transparent sea, sunset pleasant and the breeze
that caresses your face. Live images can be very useful and least distracting your mind from focusing on the negative and stressful.
During the day to have plenty of activities
If during the day you have not done enough work to feel your body needs
rest will in fact be more active as you want to go to sleep better.
Better use of pillows
The researchers found that for head and neck support pillow because of the role it plays in improving sleep efficiency. Also, the Oprah Magazine who come to sleep better than the ingredients they use are not allergenic pillows made from dust and protect.
Your doctor
Finally, if you have chronic insomnia problem, see your doctor for specialized advice.
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