Familiarize yourself with poor sleep quality could get you into trouble sleeping at night and the body will tersa not fit in the daytime. anxiety, stress, caffeine, alcohol, and watching TV in bed is the main cause why people have trouble sleeping.
To get used to a good sleep, I recommend to do the following:
Make routine activities that calm before you sleep. Create a better body and Relax your mind through prayer, meditation, listening to your favorite music.
Try drinking a glass of warm milk 15 minutes before bedtime, because milk contains calcium which acts to calm the nerves.
Take a warm bath before bed to help the body become more seger.
Avoid sports or activities that drain your energy during the hours before bed. Although exercise can reduce stress, it also increases body temperature which makes it difficult to sleep.
Avoid caffeine (coffee, tea, chocolate), alcohol and sugary foods and drinks. Survey of the National Sleep Foundation (USA) found that 47 percent of people with sleep problems may have been consuming caffeinated beverages to reduce sleepiness during the day, but it plays a stimulant causing your sleeping difficulties.
Use your bedroom only for sleep, keep the TV or computer and your work files to another place.
Ask your partner or someone else to massage the body prior to sleep. Massage the whole body or even just on the backs and heads of great help to relax muscles and calm the mind.
Create a calm atmosphere, comfortable, so trasa more happy in your bedroom.
Keep a regular sleep schedule, even on weekends.
If you have trouble sleeping are very severe, consult a doctor immediately.
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