How to sleep well in 10 steps

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Each day, your body is exposed to the contaminants around them. At night, when you rest, repair damage to her body caused by pollutants during the day. Studies show that an average adult needs around 8 hours of sleep per day for the body to get adequate rest and repair. However, most of us find it difficult to get the number of hours of sleep needed. Worse, some of us use to survive on a minimum of 4 to 5 hours of sleep per day, not knowing what is a disadvantage, we put in. We also do not allow the body to repair the daily wear, not having slept also be enough to risk our personal safety and lives of others (for example, driving with his family in the car), lower quality of work put into our jobs (for example, make mistakes in preparing a detailed proposal ) or even a negative effect on our relationships with others.

Given the importance of having the right amount of rest for us, here are 10 indications of how you can get a better sleep quality and quantity:

1. Drink less caffeine. This means drink less or avoid tea, cola and coffee with caffeine. Caffeine has a maximum of 8 hours to go (yes, decaffeinated coffee consumption is a way to avoid this problem). Fewer drinks or completely avoid drinking caffeine 6 hours before bedtime. This will help you sleep more easily.

2. Avoid alcohol. For some people, consumption of alcohol can lead to sleepiness in ensembles, but also can make you sleep less refreshing. Alcohol consumption can cause more likely to wake during the night.

3. Chill out before bedtime. Stress makes it harder to sleep. Setting aside time to relax each night can help remove the stress of the day and the rest of the night. For most people, 10 minutes is sufficient. Otherwise, consider the thoughts that are stressing you. This will allow a better night. Addressing the issue until the next morning, when one is cooler and have better ability to think clearly.

4. Exercise. Never heard a Beatles song was "It's night a day of hard work, I sleep like a log? Lack of physical exercise leaves you with unused energy and motivation to sleep. Regular exercise ( requiring physical effort) increases the likelihood that sleep deeper and more relaxing. Just do not exercise right before bedtime.

5. Enjoy a place to sleep. The room should be cool, quiet, dark and comfortable. To do this, use blinds, curtains, air conditioning or anything else that can help create the ideal environment for a restful sleep. Choose the colors for the room to help reduce stress and help you sleep more easily. Colors such as blue are generally good choices. Colors such as reds and oranges tend to have the opposite effect.

6. Eat enough. Avoid going to bed hungry, but do not eat anything heavy before bed. Eating too much will keep you awake. Wait at least 3 hours after eating before bedtime. Some foods high in tryptophan, a substance that promotes sleep. This milk, tuna, bananas, turkey, yogurt, ice cream and peanuts.

7. Restrict smoking. Although the May smoke feeling of relaxation before bed, it actually increases the incentives in the blood. Nicotine has the same effect as caffeine should be avoided because it can cause you to wake up in the middle of the night. This means that it is better to reduce or avoid smoking in the night, so get some uninterrupted sleep at bedtime

8. Avoid long naps. If you do not need to nap in the afternoon, which is short of about 20 minutes - is usually enough to feel rejuvenated. Nothing can alter your sleep routine at night.

9. Keep pets out of bed. Do your pets sleep in bed with you? If they do, their movements or allergic reactions may awaken at night. Pets are best kept out of bed and into the ground.

10. Dress comfortably. Choosing to loose pajamas consisting of a highly air permeable material. Avoid wearing tight clothing, as this affects your bloodstream and can cause a restless night.

Anyway, how do you sleep also plays a role in getting the exact number of hours of sleep. Avoid strange sleep positions that result in neck and shoulders stiff with a strained right support.