11 ways to protect the sleep

Can not have a good night's sleep is extremely painful. Fortunately, there are several ways you can try to improve your sleep. These recommendations are not magical cure, you have to hold the deeds.

　　How to deal with sleeping problems?

This is for all those who troubled sleep disorders good advice:

1. Sleep time should be the law. Every morning get up at the same time, even if you slept well the night before. Do not sleep during the day, do not go to bed early, to get more sleep - you're probably just lying in bed thinking. Tired go to sleep until the evening.

2. During the day to do some physical exercise. This helps make your body more tired at night, when easier to fall asleep. Exercise is good for your body, research shows that movement itself can be anti-depressant.

3. Within two hours before going to bed will not do exercise. This is because the movement to "activate" your body will be difficult to stay asleep

4. Bedtime, to avoid disturbing or violent movies to watch

5. 6 o'clock in the evening, do not drink caffeinated beverages (tea, coffee, cola), caffeine is a stimulant, will hinder sleep.

6. In the evening to drink herbal tea or milk drinks. Herbal teas do not contain caffeine and milk drinks are considered to have the Department and in sleep. Note that chocolate or cocoa milk drinks contain caffeine.

7. To avoid eating two hours before going to bed, eat it is very difficult to fall asleep.

8. At night not to drink. Alcohol is a sedative, use it to solve sleep problems, this is not a good idea. Because alcohol can not help you sleep peaceful manner. In addition, an increase in alcohol to make your urine, which further disrupt sleep. Unfortunately, quite a lot of people who have depression have alcohol problems, and use alcohol to help them fall asleep.

9. To create a comfortable sleeping environment, not to television and radio into the room.

10. In the bathroom or on the pillow and sprinkle essential oils, for example, lavender essential oil, it can help you relax.

11. From books or tapes to learn relaxing techniques, and applied to practice. Reading in bed can help some people, but may also hinder others sleep. If you do choose to read in bed, which relaxed and happy to read a book or magazine.



　If you can not sleep, or wake up at night, try the following method:

1. At least two hours before going to bed, write down a quiet sleep can not give you the reasons. And then write down how you will address these issues.

2. If you find yourself thinking in bed, tell yourself that things are trying to grasp, but now think it is their role at all.

3. If there is a new situation in the night to write down and remember it tomorrow, want to resolve it.

4. If you still can not fall asleep, or wake up unable to sleep at night to go back, get up bar. Do not toss and turn in bed. To do other things: listening to music to relax, wash, or a warm bath or drink a glass of milk for yourself. When you go back to sleep again when you are tired