Eight tips for healthy sleep

Sleeping pills are the last to which should be considered.If for some reason you suffer from constant tiredness, it certainly reduces the vitality and reduces efficiency. To become energetic again and enjoy sleep, read these eight tips that will undoubtedly increase the amount of energy in your body:

1. MattressMost people do not even suspect that uncomfortable bed / mattress can seriously harm sleep. Studies show that in theory people recognize the importance of mattresses to sleep and health, but those who really pay attention to their quality, are very few. Namely, it can be the cause of your bad dream.

2. Sheets
Quality bedding also helps good sleep, not only creates a comfort to sleep, but keeps comfort for the night. Of course, it is more expensive, but do not forget that one third of our lives we spend in bed that is.
Quality natural fiber sheets absorb moisture that is separated from the body, while synthetic only serve to turn.

3. CushionWhen you're tired, there's nothing better than a comfortable pillow. Promote sleep you need one that will hold the neck at the level of the spine. The more correctly the position of the door, the less compressed the nerves and vessels and therefore reduces the risk of neck pain.

4. BlanketsDo you remember when you dreamed the best dream? Probably not, because then you were a baby. Babies most often turn to beautiful rugs that create a sense of enclosure. Go to the store and buy a new blanket, which again gives you the same sensations.

5. ShowerTake a shower before bedtime! The words "sleep like bathing" are far from random - hot bath or shower help to sleep faster. When you go to bed after a shower, the body temperature is lowered, and this brings comfort and sound sleep. But do not overdo it with the water temperature.

6. FanThe most popular way to ignore the noise from outside have earplugs, but they enhance internal sounds and then he begins to hear his own breathing and heartbeat. The best way to block noise to produce their own noise. With a steady but not too loud, the other block. And the most common way is to run the fan.

7. Addition
If you are a long journey or a hard day at the office against sleep problemscan help some soothing agents such as melatonin and  Sleep Well .

8. Sleeping pills.They also may be used, but it is best to be done only after consultation with your GP or specialist. Many poor and selected medications can shorten the period of residence in the state of deep sleep. Then in the morning you will wake up "broken". Therefore we advise you before you see your doctor about a prescription to try the other advice offered by us.

A few tips to improve your sleep:

• Reduced noise and glare to a minimum. Use earplugs, window blinds, heavy curtains or eye mask. Poor night light in the bedroom will reduce stress and insomnia.
• Avoid consumption of large quantities of heavy meals at least two hours before bedtime.
• Do not drink liquids that contain instant coffee (tea, coffee) at least 4-6 hours before bedtime.
• Regular exercise will help to reduce the level of cortisol, the stress hormone, in the body and provide a calm and sleep. Relaxation techniques such as meditation or yoga are effective against insomnia. Exercise is not recommended to do two hours of bedtime.
• For a full night's sleep, it is advisable to avoid prolonged sleep during the day.
• Bedtime calm your mind, do not discuss emotional problems, do not get angry and do not enter into an argument with anyone. Unemotionally guarantee bedtime for insomnia.
• The air in the room to sleep is crucial. Aerate regularly and keep a comfortable temperature in the room - it should be neither too hot nor too cold.
• It is recommended that if you have pets, they stay outside the room in which you sleep.
• Pain and malaise have also caused insomnia. Acupuncture is a very effective method in such cases. It soothes the pain of arthritis, headache, and a sure way to improve sleep quality.