Tips

30 tips for better rest

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  • 01. Anatomy of the perfect bed

    Approximately 70% of people thinks that a new mattress influences for a better sleep. However, is not just the mattress what matters, you must also choose a good pillow.

  • 02. Mattress Care

    What to do? Ventilate it each day.. It is better to wait during 5 to 10 minutes (with an open window) before to make the bed. Turn over the mattress at leat 4 times per year, from left to right and the head to toes. The cleaning of a mattress is difficult, so the best option is to protect it and always use a mattress protector. Clean the surface area with a vacuum cleaner if it is possible each two weeks, to warrantie at least part of the mites and acumulated particules leave.

  • 03. The right temperature

    Ambient temperature affects people with sleep problems. When the temperature is cooler, the people sleep an average of 30 minutes more and feels significantly better next morning. It is important to be in a fresh environment.

  • 04. The Healing power of sleep

    A study of more than 30.000 adults, demonstrated that those who slept seven hours were much less likely to develop heart disease averaging only five hours. Spare on sleep can alter the hormones, metabolism and increase blood pressure.

  • 05. Is more important the quality than the quantity

    Don´t worry if you can´t get to sleep 8 hours, since not all need to sleep the same. Seven hours of sleep may be sufficient if this is restful (i.e. is not interrupted or altered by any discomfort that disturbs the rest).

  • 06. Is your child resting enough?

    When children reaches adolescence, they may begin to sleep less. The reality is that many children, increasingly, sleep less, when it is advisable that they sleep 8-9 hours a day.

  • 07. Sleeping too much may be bad for your health

    If we regularly slept nine hours or more each night, it is possible to get some diseases, including diabetes abs heart diseases. The experts recommend not sleep more than seven or eight hours (adults).

  • 08. Sleep in a dark please or as dark as possible

    Even a Little light can alter your internal clock and the production of melatonin and serotonin conducted by the pineal gland. Close the door of your room and switch off all night lights, since the light tells your brain it is time to wake up and start preparing your body for action.

  • 09. Three types of nap

    Experts divide the nap accordingly to the minutes. They talk to restorative naps of 15 minutes, 30 minutes and 90 minutes. All of them are recommended because they help to keep active the rest of the day. The first is ideal to improve memory; for the sencond the clue is not “overdo it” because you get a deep sleep just after half an hour. The third is the “perfect” because it is equivalent to a full sleep cycle.

  • 10. Times for rest

    Whenever possible try to adjust hours following the sleep rhythm that marks the body.

  • 11. Lullabies, not only for babies

    Experts recommend to listen to relaxing music. An investigation showed that when the insomniacs listened to relaxing music for 45 minutes before to bedtime, then sleep more and better.

  • 12. Food and drink

    Experts recommend dinner at least 90 minutes before going to sleep, a meal that doesn’t cause a heavy digestion. Also advise not going to bed hungry, won’t help with the rest. Moreover avoid exciting drinks, like coke, coffee and tea.

  • 13. Vitamin D

    According to a 2013 report, the data suggest that people with low chronicalley levels of vitamin D, may be more likely to suffer sleep apnea and complein of sleepiness during the day.

  • 14. Food that helps

    Some foods can help for a long and a deep sleep: eggs, acidic cherry juice and rice are foods that helps, according to the experts.

  • 15. Do not eat at midnight

    Don´t eat anything if you wake up at midnight. To skip meals or eat disorderly can take you to these midnight attacks.

  • 16. Habits that sabotage the dream

    Experts recommend do not drink much coffee, do not use mobile phones or electronic devices before sleeping, no dinner near the hour of bedtime and do not smoke.

  • 17. Make exercise in any way and at any time

    For years we have been told that exercise improves sleep. According to recent research, when people with difficulty sleep do 30 minutes if exercise after 19:00 and three times per week, it improves your sleep.

  • 18. Relax before bedtime

    Set a relaxing ritual to go to sleep. Read, listen to soft music, practice relaxation exercises or take a bath or a shower to eliminate tensions. If still you can´t fall asleep, concentrate on tranquilizer and positive thoughts

  • 19. Pre-menopause

    Some woman complain that their sleep problems persists for several years after. There solutions can help her. Acupuncture and physical exercise (like yoga stretching exercises).

  • 20. Moderation of Alcohol consumption

    A drink may cause sleepiness, but probably will not improve your sleep. Alcohol produces a sedating effect, but it is very likely that you wake up at night and then sleep, but at times. After drinking alcohol, it is convenient to wait an hour before going to bed.

  • 21. Do not fall asleep watching TV on the sofa

    It is not good to fall asleep watching TV in the living room, since is more difficult to fall asleep in the bed. So, when you feel heaviness on the eyelids or the mouth it opens, you must change the sofa for the bed.

  • 22. Avoid Strong alarm clocks.

    Awaking suddenly is very stressful. If we have a regular sleep the alarm clocks should be unnecessary, since we will sleep and will wake up spontaneously.

  • 23. Do not get up early to finish a pending job

    When we got up before the dawn to finish a pending job, we are more likely to experience “micro sleeps” that is to say “pitch” moments that can last up to 30 seconds. Your body follows their own circadian rhythms and want to continue sleeping. Try to do your job before to go to sleep.

  • 24. If unable to sleep, get up

    Stay in bed after 20 minutes later to go to sleep is an indication that we are not relaxed and therefore is going to cost us to fall asleep. Get up, red a little and then go back to bed. Going round and round in the same during hours will not speed the process.

  • 25. Position and Clothing

    It is necessary to adopt a correct physical posture and sleep in comfortable clothing that does not bother or squeeze.

  • 26. Use socks in bed

    Due to the low blood circulation and its position in bed, feet fell colder than rest of the body and this can annoy to not rest well. Sleep with hot feet makes you wakes fewer times during the night.

  • 27. Imagine that you sleep better and you´ll sleep better

    You have to tell yourself that you´ll have a good night rest. The power of conviction is very strong. You have to convince that sleep well and will continue to do it.

  • 28. Do not shower with cold water before bedtime

    It will refresh momentarily, but will have activated the musculature of the body and later will suffer more warmth sensation. Better a warm water shower, more relaxing. On the other hand it is recommended a hot water shower. If it elevates your body temperature before to go to bed, then descend and facilitate his dream.

  • 29. Unexplainable fatigue

    Exhaustion may be a sign that you don´t sleep well. If none of the above helps you to feel rested, there are another factors that you should keep in mind: you can be anaemic, have diabetes or suffer from fibromyalgia. It is important that you consult your doctor.

  • 30. Check that your room does not have electromagnetic fields

    Electromagnetic fields can affect the performance of the pineal gland, as well as the production of the melatonin and serotonin, which could also have other negative effects.