The pace it is useless to bed if you do not get

[anonymous]

Listen her biological clock To be fit, most ​Sprayable Sleep people need 78 hours of sleep. But for some, this may be more or less. Learn to respect your own pace it is useless to bed if you do not get the urge to sleep. However, towards the bed at the first signs of drowsiness: yawning, stinging eyes ... It is also important to get up and go to bed at regular times, not to disturb her biological clock. Nap? Yes, but no more than 20 minutes. History, yet, not disrupts its internal clock. Next, it is important in the day to do activities that give the body a wake signal, such as exposure to daylight while walking out as soon as possible, at least 45 minutes. Also practicing regular physical activity: Sumba, cycling, yoga ... But no intense sport after 18 hours, which may prevent you from sleeping. Soothing rituals By late afternoon, it is better to give your body the quieter signals so that he understands that it's almost time to go to bed. Thus, from 21 hours, store computer, tablet and mobile phone, too stimulants. Read or watch TV (yes, you can, this has no exciting effect). Also put up relaxation rituals. Such as bathing, spray a mist of lavender that improves sleep, do a self massage of the feet, practice abdominal breathing by inflating the abdomen on inspiration and returning it to the end ... In the room, create conditions propitious: darkness, silence and a temperature around 18 ° C. Also opt for herbal medicine. Take into teas or capsules. Mimosa and hops promote sleep. Linden, chamomile and lavender soothe anxiety. Valerian improves sleep quality. There are readymade mixtures in pharmacy. Zen Power Better sleep is also preparing the plate. Prefer dinner of carbohydrates pasta, rice ... because the night is equivalent to a long period of fasting and if you do not eat enough, you may be awakened by hunger. Avoid excessive protein and fat, more difficult to digest. Moreover, better dinner at least 1 hour 30 minutes to 2 hours before bedtime to avoid being in full digestion.

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