Top tips to sleep well

Here is mine Top tips to sleep well. I want you to spend less time with it, throw and turn, and more time to really sleep.

How often would you say that you sleep well? Unfortunately, the most common answer I hear from my readers is not often often. No matter how exhausted you may feel, you are often only in bed, desperately for sleeping, but not able to do this.

Why we need to sleep

Good sleeping has a direct impact on your mental and physical health and the quality of your waking life. If you fall briefly, put a strain on your daily energy, productivity, emotional balance and even your weight. But many of us regularly throw themselves around at night and struggle to get the sleep we need.

Sleeping plays an important role in good health and well -being in your life. Lack of sleep can lead to premature aging, high blood pressure and increased stress. A sufficiently high -quality sleep can help protect your mental health, physical health, quality of life and security. Sleep enables our bodies to repair themselves, to invite themselves and to restore themselves.

For optimal health, it is absolutely necessary to have at least eight hours of sleep a night.

To determine if you get enough sleep, ask yourself:

• Am I tired often?
• Do I use caffeine to survive the day?
• Do I sleep well?
• Do I wake up refreshed?
• Will I be sleepy while driving or television?

There is a distinction between people who jump out of bed every morning and hurl directly into their challenging schedule, and those who have to slowly become awareness who have been there for ages before fighting into the kitchen to make their first caffeine kick of the day.

Let’s try to improve the quality of your sleep. Let me give you some tips to better prepare you for a good sleep and give you a better chance of getting a longer uninterrupted, deep sleep every evening.

Sleeping in sleep make routine

Start a healthy sleep lock that hits the pillow long before your head hits the pillow. Stop working or television at least an hour before you retire to bed. The light that gives the most screens let your brain think that it is still day and you minimize when you minimize melatonin – a hormone in our brain that comes out in the dark and makes us sleepy. Do not eat or drink during this time either. Avoid or limit caffeine. Caffeine is a stimulant and can keep it awake. Coffee, tea, colas and other lemonades and chocolate contain caffeine. Leave the last hour before you go to bed, just relax. Start starting your body. Maybe read a little while listening to relaxing music or simply sitting and mediting. You really calm your mind and body. Meditation is a great way to relax, calm the mind and prepare for sleep.

Empty your mind, relax your body through meditation

Simply empty your mind before going to bed. Many of them suffer from too many thoughts in their heads, their spirit races with thoughts about all the difficulties they are confronted with, or all the things they need to do. A busy mind does not allow them to sleep. So just do the opposite, don’t think of anything, pay attention to your body – and nothing else so that you can rest your mind. You will become aware of the sound of your breath or the feeling of the bed among you, which is okay as long as all other thoughts can only go.

For example, if your thoughts keep walking to your work, just guide yourself back to be careful without assessing yourself, all other thoughts go. This is mindfulness meditation and a great way to induce a good sleep.

Keep a permanent sleep plan

Keep a regular rest and sleep schedule. Go to bed at the same time every evening and get up every morning at the same time. Even if you feel tired in a few morning, it helps your body to get up every day at the same time, to maintain its natural sleep cycle.

One step further than counting the sheep

When I was much younger when I tried to sleep, I was told that I should lie in bed and count sheep. An improvement in this would be to visualize a peaceful, relaxing place like a beach or a beautiful landscape to relax in your sleep. Close your eyes and imagine a place that is calming and peaceful. Concentrate on how relaxed this place you feel. This relaxing way of distracting your spirit is also an inviting door to sleep.

In total darkness

If it is time to sleep, make sure that the room is dark. Use heavy curtains or colors to block lights of windows, or try a sleep mask.

Set up the right environment for sleep

Pay attention to the comfort of your bedroom. Not only keep your bedroom dark, but also calm and a comfortable temperature. Make sure your mattress and pillows are comfortable. Your bed should enable easy movement and offer a good body support. This usually means a good, solid mattress that supports the spine and does not sink to the body in the middle of the bed. More than 9 out of 10 respondents in a survey by the National Sleep Foundation said that their mattress was the most important factor for their sleep experience.

Train every day

People who regularly train better at night and feel less sleepy during the day. Regular exercise helps you to achieve better sleep. The more energetically you train, the more powerful sleeping will benefit. But even slight exercises – as just 10 minutes a day – improves sleep quality. In particular, the morning or afternoon exercise helps you to fall asleep faster with fewer difficulties. Just make sure that you do not train directly before going to bed, as this had the opposite effect.

These are simple changes to the lifestyle that you have to make if you have to bring about improvements and help yourself to sleep well every evening. The change will probably not occur immediately. You have to consistently do these things up to 14 days, but if you do this, you will experience far better sleep.

Sweet dreams!