Take sleep seriously. Good sleep is important for your health. If you have sleeping problems, it is good to do something about it. Here are some useful tips that can help you to sleep.
Sometimes a small change in your living or sleeping habits can have major consequences. Try these tips and see what helps you to improve your sleep.
In some of these tips you can read is called daylight below. There is increasing awareness about the role of sleep in daylight.
Therefore, to begin this explanation daylight.
Our wake and sleep rhythm is, inter alia, regulated by two types of hormones, cortisol and Melatonin .
Simply put: Cortisol keeps us awake and melatonin makes us sleepy.
Cortisol is released from the moment the light is and as long as it stays light. Melatonin in the opposite happens, from the darkening increases the production of melatonin, and is at its highest early in the morning.
Your eyes play in the production of these hormones important. When your eyes get enough daylight there Cortisol is created and when your eyes get within less daylight begins to increase the production of melatonin.
So try to ensure than these two hormones properly do their job, to get through the day natural light and neither too much artificial light at night.
When you (temporarily) some need extra support, you can use a sleep product Melatonin.
Good sleep habits are very important for a healthy sleep
♦ Go at fixed times to bed and get up at set times to
keep these times preferably in the weekend. Consider what time your morning should get up, then count over eight hours back and make sure you at that time than actually lying in bed.
Remember that most people need about fifteen minutes to fall asleep, so take the time with you in your calculations.
When you want to teach a good sleep rhythm is good to keep you sharp for at least two weeks to sleep and rise times chosen. Even better is to keep this rhythm full thirty days. A regular sleep patterns can really do wonders for you!
♦ Make sure you take plenty of time to sleep
when you ‘s must be in the morning at six o’clock, then do not pass at twelve o’clock at night to sleep. That way you can build up a sleep debt which can cause long-term for a sleep problem.
♦ Make sure you are not in bed too long is
it possible that your need for sleep is less than you might think. Often lie awake in bed, try to sleep less. When daytime encounter any problems that you spend less time in bed, you have found the sleep time applicable to you.
♦ Do not sleep between
If you have trouble sleeping you better do not nap or at night fall on the couch asleep.
Before you go to sleep
♦ Develop a routine that you follow every night before going to sleep
may find it pleasant to read a little before going to sleep. Whether you walk as the dog outside, drink a glass of warm milk.
Keep this routine then every evening, your mind will then get used to the fact that this means that there is shortly going to be sleeping, and therefore easier to let go of the day.
♦ Relax before going to sleep
make you the last hour or half an hour before going to bed not strenuous or emotionally strenuous things do. Listen to some soothing music, read what a beautiful book.
♦ Make sure you are going to sleep the last hour for you in an area without glare
A dimly lit room is better to prepare for the night, your body begins with the creation of the sleep hormone melatonin.
A good bed and sleeping may help to prevent or remedy sleep problems.
♦ Make sure your bedroom is as dark as possible
Each lamp or light shining from outside can affect the quality of your sleep. Your eyes register because too light even when they are closed.
A sleep mask can help if it is not possible to darken your bedroom.
♦ Low light
Provide soft lighting in your bedroom, the less light the better.
♦ Your bedroom is not an office
Do not TV, PC, laptop or other equipment in your bedroom. Use your bedroom only for sleeping.
♦ Provide a good mattress
is a mattress generally has a life of 10 years.
♦ Provide a fine and fitting duvet
Too short or too narrow quilt is not pleasant. if you’re up all night with your bed partner to ‘fight’ over the duvet, you better opt for two separate duvets.
♦ Provide a nice cushion
One person prefers a thick and stiff pillow while the other sleeps most comfortable with a thin and pliable cushion. Test out what you like best.
What can you do during the day to at night to sleep better at night
♦ Get plenty of exercise.
That can be a brisk walk, a round running or any other sport. The best time to exercise during the day, and not just go to sleep.
♦ Make sure you get enough daylight during the day
, this helps to better align your biological clock.
♦ Smoking can cause sleep problems
smoking is basically a stimulant and can hinder sleep. This may be an additional reason to stop now just to maybe.
♦ Do not drink too much alcohol
Although alcohol is initially may make you fall asleep more easily before, it still disturbs your sleep rhythm.
♦ Relax as much as possible.
For this you can use a variety of entertainment options. You can bring an example for all of your muscles and release. Start with your toes and end with the muscles in your head.
When you learn how to relax, you will also learn how to sleep better.
♦ Watch your breathing
Breathe in and out consciously. Count your breathing in and out, it has a soothing effect.
♦ When unpleasant thoughts intrude, which you can “overwrite” fine mind
That usually does not happen, those nasty thoughts are often intractable. But it’s worth it to try to make them harmless. On the page Worrying you find a solution to get rid of the worry.
And what if you still can not sleep?
When you have taken all measures and is still tossing you the best after you’ve been trying for a while to get to sleep, get out of bed and do something relaxing.
For example, read a relaxing book, drink a cup of warm milk, or do relaxation exercises.
Do not stay too long in bed, but after a while trying to get to sleep. Try light as possible to keep muted when it’s just up at night. Bright light can once again make awake.
By yourself to learn that your bed is only meant to sleep and not to lose sleep, read, watch TV or do anything else, you learn yourself to sleep better.
If you lie awake because you is to worry about what happened or about the future, is to address the worrying for you the solution for your sleep problem. On the page Worrying you find a solution to get rid of the worry.
When you can not sleep or not for a long time and tried you have all kinds of things, it is good to visit your doctor. Together, you can then see what the best solution for your sleep problem.