Tips to get better sleeping

Routine work at home employers, coupled with the pressure of modern life in foreign cities like Hong Kong, making a lot of stress BMI. If exposed to stress, so do not sleep too soundly. It's actually kind of unusual phenomenon occurred. In the United States alone, citing the National Sleep Foundation, 74 percent of adults there having trouble sleeping a few days a week. As many as 39 percent sleep less than seven hours each night, and one in three American men in the daytime drowsiness.

How about you? Are you also have a problem like that? Aha, this is for sure: not everyone can obtain quality sleep.  

Consider the following suggestions so you can sleep soundly, so fresh and rested when you wake up: 

Discover the peace and tranquility ahead of time to sleep.  

To be able to sleep soundly, in fact the body requires preparation. How can sleep well if the body and mind is not prepared for it? The first step should be done is to create an atmosphere of calm and serenity. Leave a problem that burdens your day. Lightened mind and body with a fun activity. One of them, by praying or meditating. Can also listen to music with a minor. 

Make your bedtime ritual. 

The ritual required to give signals to the body that now is time for bed. Of course, the ritual is up to you. For example, at certain hours (after the employer to sleep) you lock all doors, turn off the lights, cleaning herself in the bathroom, wearing a cream that night, change clothes, then climbed into bed. If this ritual can you do every day, the body will understand when to sleep.
 

Do not go to sleep when the liver "hot."  

Arguing with your girlfriend or family (via phone) could make the heart so hot. If the liver is still cranky when going to sleep, trust me, in bed you will think about the strategy behind the attack. Very often people make the bed as an arena to solve the problem. In fact, the bed should be a place to feel the peace and tranquility. 

Do not force yourself to sleep.  

Many people like to force myself to get to sleep, because the next day will do something important. "I have to sleep, I had to sleep," the phrase uttered many times in the heart that makes drowsy and fell asleep instead. The harder he tried, even more difficult. Try to make a number suggestions: relax!
 

Procrastinate delay!  

Generally we like to postpone the work with the motto: "If I can tomorrow, why you should do today." As a result, some people become difficult or can not sleep soundly because the mind remains on the job. Dus, it takes discipline to regulate themselves.
Do not obsess about the dream. Dreams are controversial. Some scientists think the dream is an expression of the subconscious. The others only consider a dream as a random thought that comes into the brain and has no meaning. Therefore, analyzing the meaning of dreams did not do any good. The bright, experienced and can remember the dream is a sign we do not sleep soundly.
Early sports practice. 

Sports clearly needed, but if it is near bedtime will make you not able to rest comfortably. Exercise not only makes us feel tired, but the major organs such as brain, heart and others will be stimulated to be active, so take the time to cooling. Do this exercise early. If it could the morning, 30-45 minutes 3-4 times a week.
 

Be careful with caffeine. 

Caffeine contained in coffee and black tea drinking on our usual morning or evening. Indeed, because of the opinion that the coffee had no effect whatever, sometimes people drink coffee at bedtime. In fact, there is an unconscious effect, ie, become tired when I wake up. Unfortunately, people then tried to eliminate fatigue, exhaustion and lack of fresh coffee. This is nothing more than a vicious circle that harm. Do not drink caffeine at least six hours before bedtime.
 

Eat snacks, before going to bed.  

Overeating, if not make it difficult to sleep instead make sleepy. However, going to bed hungry in the state is also not good, because it makes it difficult or do not sleep soundly. Research proves: quick and light meal before can make you sleep better. Make approximately 30 minutes before bedtime, but not on the bed. Avoiding foods that contain MSG and caffeine.
 

Do not smoke. 

Smoking not only will harm our health, but also make you awake. Research shows that heavy smokers have a higher risk of experiencing insomnia than nonsmokers.
Do not drink, and sleep There are times when alcohol is helping people to sleep. However, alcohol will make them awake at midnight, adding a portion of drinking, and ultimately reap a variety of diseases including respiratory disturbance. Do not ever choose to drink alcoholic bedtime. Select other relaxation techniques.
 

walk in the morning. 

You may not have trouble sleeping soundly. However, you may not know that walking in the morning can help to get good quality sleep. Why? This is a series of formation of your biological clock. Like the ritual before bed, walking, or riding a bike could form the rhythm of the body when to sleep and wake up...

Hope this tips can make u get better sleeping .. and cures ur Insomnia..