I do not sleep well?

The National Sleep Foundation conducted a survey to research and find ways to help relieve insomnia, which can be summarized as follows: 10.

1) Lie to the right and schedule a time to help the body balance as you wake up in the morning and in the nighttime, your body will feel like to sleep automatically.

2) Find things to do before bed, but must be an activity that helps relax the body, such as a warm bath. Music comfortable rhythm or reading before bed. Avoid activities that stimulate the body to awaken such as playing games or doing accounting work before bed because it makes us feel anxious and cannot sleep.

3) Create the appropriate atmosphere in the bedroom, as a bedroom should be quiet. No noise. Temperature in the room should be cool, fit and light to dark.

4) I used to have an important part. Choose pillows and bed ergonomic body. Change your bedding or bring it every week to help reduce the accumulation of dust and mites, which can cause irritation while sleeping.

5) Keep in mind that the purpose of the bedroom should be for sleeping only. Should not bring the equipment or other facilities to the master bedroom as a computer desk or even a wall clock at the end of the bed to make us feel anxious all the time until onset insomnia.

6) Should you eat before going to bed at about two to three hours and should not drink a lot of water because it will cause discomfort until the middle of the night might have got it. To come into the bathroom. There also should avoid eating foods that are spicy or hard to digest before going to bed with.

7) If the exercise should be done before going to bed at about 3 hours sleep and exercise, the body will adapt to it because while I exercise. The body temperature rises and high arousal.

8) Avoid drinking beverages that contain caffeine, such as tea, coffee or soft drinks because the caffeine to be excreted from the body within 3-5 hours after I drink it. However, it can affect the body continuously for up to 12 hours, so it should not be drinking it before bedtime.

9) Avoid smoking before bedtime because the nicotine in cigarettes is. This substance, which can result in physical symptoms alert at all times so we could not sleep.

10) Avoid drinking alcohol before bedtime. Although many people understand that drinking alcoholic beverages can help you feel relaxed. However, in fact, it causes us nightmares or sleepwalking symptoms while sleeping, which can result in the body not resting enough.

If we abide by the recommendations of the above. It will help relieve insomnia now. Also, cause the body to fully relax. We started to wake up in the morning effectively.