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Tips for healthy sleep and comfortable

Health

Sleeping is a natural process we do every night. Since humans are not either; some people fall asleep whenever and wherever he pleases, while others find it difficult to sleep, and when he sleeps he does not enjoy comfortable and do not regain its activity.

There is a certain way of life and habits of certain food, in addition to individual behavior help to proper sleep, as these factors can influence positively on the proper sleep quality and quantity. And our conversation here will be limited to behavioral aspects in treatment, will not be touching the organic disorders.

There are misconceptions about sleep should be clarified. The average person needs from four to nine hours of sleep every 24 hours for a sense of the activity in the next day. In any case, the number of hours of sleep a person needs varies from one person to another. Many believe that they need to sleep eight hours a day, and that the more they increased the number of hours of sleep whenever it is more healthy,

This is a misconception.

For example, if you sleep for only five hours at night and feeling energetic the next day you do not suffer from sleep problems. Others attributed his performance deficiencies and failure in life some things to the lack of sleep, which leads to excessive focus on sleep, and this focus prevents the owner from getting restful sleep at night and confined in a closed circuit. So it must distinguish between underperformance resulting from the lack of sleep and lack of performance caused by other things, such as increased pressure at work and the inability to deal with the increase in tension and others.

The following are some tips for those who are facing problems of lack of sleep in order to improve their sleep (after exclusion of organic causes):

ê went to bed only when you feel sleepy.

ê Use the bed only for sleeping.

ê Read Word (supplication) to sleep every night.

If you feel the inability to sleep, get up and go to another room and do not come back to the bedroom to feel sleepy, only then back to bed. If you can not sleep, left the bedroom again. The goal of this process is the link between the bed and sleep, and must be aware that trying to force the self to sleep when you are not feeling sleepy result in discomfort and discontent rather than a benefit to sleep. Fajtsar time in bed improves sleep, while the excessive time in bed resulting in fitful sleep.

Prepared in the above step whenever the need arises throughout the night. You may have during the first night to the advancement of five to ten times you will not gain any enough sleep. But the increase of sleep deprivation in the first nights facilitates sleep soundly afterwards. Using the previous method, and abide by, sleep usually returns to normal within two to three weeks, scientific studies have demonstrated the effectiveness of this method of treatment.

Use the alarm clock and wake up at the same time every morning, regardless of the number of hours that may Nmtha at night. Try to maintain the dates of sleep and wake up regularly during the days of the week, as well as on the weekends.

Calls for many of the patients treated with insomniacs not taking any nap during the day, and this issue needs to sort of detail. While some people do not sleep well during the night when they doze during the day, we find that others are sleeping better at night. So be a doctor yourself, and do what is best for you without taking into account what others are saying, for example, try to fall asleep for a week, and avoid any nap during the week that followed and identified yourself at any time you sleep better. And snoozing during the day should preferably be between Zuhr and Asr prayers, and shall not exceed a period of sleep (30-45 minutes).

If you are a people who fantasies ideas and obsessions when go to sleep on and can not stop these thoughts, or you start thinking about the scale of the work the next day, it may be the solution for you is (the time of removal of anxiety), and selecting a fixed time every day (about 30 minutes) and the liquidation All things troubling using a pen and paper. Follow that will allow you to go to bed thinking nett and at ease.

Avoid forcing yourself to sleep, Sleep does not come by force. Instead it focused on work something quiet relaxes your mind such as reading or watching TV, or verses from the Koran in order to encourage relaxation and then Alnom.valansan who continue to work until the time of his sleep usually finds it difficult to sleep because his body did not take the need of relaxation, which usually precedes sleep.

Scientific studies have proven that athletes sleep better than those who do not exercise, regular Valtmarin may promote sleep. At the time of exercise is of paramount importance for the bedroom, a start entering into sleep accompanied by a drop in body temperature, while the sport increase the body temperature; therefore preferably Exercise before bedtime at least three to four hours. It also encourages sleep spend 20 minutes in a hot bath before going to sleep a few hours (two hours to three hours).

Joe bedroom:

Joe affects the bedroom to sleep significantly, degree of heat or very low adversely affect the quality of sleep, so you must modify the room temperature to be suitable.

Result in high noise intermittent mild intermittent sleep does not help the body to regain its activity does not give him the opportunity to get a deep sleep stages. Can get rid of this noise so-called "white noise" which is to be in the background the sound of constant intensity and constant voice of a fan or air conditioning.

The strong light in the bedroom of the factors that affect sleep. Therefore, preferably a bedroom light dimmed.

Avoid repeated consideration to the alarm clock, because it may increase the tension and then insomnia, and avoid the use of the hours that lights up at night.

Food and drink:

You should avoid eating heavy meals before bedtime at about 3-4 hours, so it's hard to eat heavy meals at any time of the day negatively affects the quality of sleep.

o can snack before bedtime to promote sleep.

o Yes of Islam that campus drinking alcoholic beverages. Eating alcohol may lead to sleep initially; but it is scientifically proven that once the body begins to interact with the material alcoholic, this leads to intermittency in sleep and severe insomnia, and alcohol increase the chances of suffocation (interruptions in breathing) during sleep.

o All kinds of drinks containing caffeine negatively affect sleep, especially if it is dealt with in the evening or before bedtime. Studies have shown that caffeine causes insomnia, even when those who claim that it does not affect their sleep.

o The nicotine is one of the types of stimuli, Vtdkhin cigarette leads

To a fitful sleep