How things you do during the day can affect your sleep? Improve your daily habits. Better healthy sleep starts with a positive living habits. From the example of exercise or food and drink you consume.
Daily exercise helps you sleep
Daily exercise, in addition to improving health generally facilitates sleep and just falling asleep. You do not have to be a professional athlete to exercise in a large amount of impact on your sleep, daily need of 30 minutes of physical activity. Exercise is recommended early in the morning or late afternoon. Can not exercise before bed because it stimulates the body, which causes an increase body temperature which is not good if you want to sleep.
Use the light to set your body clock
Every human body has a kind of internal clock that helps regulate sleep. That clock is sensitive to light and darkness. Light tells our body to begin active day phase. When you get up in the morning, try to let the light if there is no natural then turn artificial.
Daydreaming can interfere with sleep
Perhaps the Englishman’s had a good idea of the tea time included in the afternoon when by natural things slowly become sleepy. Some people can afford a short afternoon nap and normal evening bedtime. If you have problems with night sleep certainly avoid an afternoon nap. If you must nap, try to do it in the early afternoon, and could not take a nap for half an hour.
Alcohol, coffee and smoking
Alcohol reduces the quality of sleep. Many people think that glass of alcohol before bed to sleep better. Although you may fall asleep faster, alcohol reduces the quality of sleep and can lead to waking up during the night. To avoid this effect, stay away from alcohol a few hours before going to bed.
Coffee. You might be surprised to learn that it can make sleep problems even 10-12 hours after ingestion. If you’re not a big fan of coffee and you can without it, it can do more to drink after lunch, or only in the morning.
Smoking causes sleep problems in several ways. Nicotine is a stimulant that interferes with sleep.
Creating better conditions for sleep
You can improve it if you make a couple of changes in the bedroom. Perceive your bedroom and try to remove all the things that can interfere with healthy sleep.
The bed – it’s big enough? Do you have enough room in the bed for stretching and turning? If you have a partner in bed and make sure that you both have enough room for undisturbed sleep.
Your mattress, pillow and bedding. You may need to experiment with different types of mattresses, pillows that provide better support for the body. If your mattress is too hard, you can look for the foam to improve softness. Try with all types of pillows, such as feather, synthetic or with special pillows for people who sleep on back, stomach or side. Keep in mind, sleeps matters!