15 tips for a good night's sleep

Nothing else not so sleepy, as the autumn weather. But sometimes you walk all day, dreaming of a pillow and lie down is like sleeping in either eye. Suffice it to a familiar situation for many of us.

We are in the Website are pleased to share with you a way to help quickly and soundly to sleep and in the morning to feel fresh and well rested.



Eat foods that contain magnesium. Scientific studies show that the intake of magnesium has a good effect on deep sleep throughout the night. For example, eat pumpkin seeds and spinach. Daytime sleep for 10-30 minutes has beneficial effects on sleep a night. It is important to accurately control the time, more than 30 minutes will not benefit. Your bed is only for sleep and rest. Do not program your body that bed - it is also a dining or work desk. The coolness in the bedroom. 15-20 degrees - the ideal temperature for a good night's sleep. Take a hot shower or bath before going to bed. It helps to relax the body. Set a clear wake-up time even on weekends. Many of us want the free days and good sleep longer, but it can lead to faulty rhythm to the poor and restless dreams. catch up. It so happened that in the last days you went later than usual? Return to your body while you sleep they missed. This does not mean that it is necessary to hibernate for a day, just one day lie down for one hour before. Do not toss and turn. You lie awake for 20 minutes? It makes sense to get out of bed and do something relaxing, like listening to music or read a book - it's much better than to lie and think, why you can not sleep. Check your first aid kit. Maybe some of your drugs have the side effect of insomnia. Remove alarm clock away from your face. In general, try to remove all possible gadgets away from the bed. The smell of lavender. Lavender is deservedly considered the best scent for a sound sleep. Try using scented candles or essential oil, of course, if you are not allergic to the smell. Try progressive muscle relaxation. Start with the feet and slowly moving up, tensing and relaxing muscles. Daily meditation is also good for the process of falling asleep. Dim light pierces the room or coming from the gadget can also cause insomnia. In this case, it makes sense to buy a special mask for sleep. Sunlight. Yes, that's the sunlight that we get during the day, has a direct impact on sleep. If you are uncomfortable to sleep at night, you might get enough sunlight during the day. Drink a glass of warm milk




via www.facebook.com/laamapolaroja