Healthy Life Journal

bad sleep can make you difficult to sleep at night and did not fit in the afternoon. Stress, anxiety, caffeine, alcohol, and watching TV in bed is the main cause why people have trouble sleeping. To create a good sleep pattern, do the following:

* Create a relaxing routine before bed. Make your body and relax your mind through prayer, meditation, listening to soft music and the like.
* Drink a glass of warm milk 15 minutes before bed. Milk contains calcium that acts to calm the nerves.
* Avoid exercise or activities that deplete the energy in the hours before sleep. Although exercise can reduce stress, it also increases body temperature which makes it difficult to sleep.
* Avoid caffeine (coffee, tea, chocolate), alcohol and food / drink sugary. Survey of the National Sleep Foundation (USA) found that 47 percent of people with sleep problems may have consumed caffeinated beverages to reduce sleepiness during the day, but it manifests stimulants cause difficulty sleeping.
* Go take a shower with warm water before bed to help the body to relax.
* Ask your spouse or someone else to massage the body before sleep. Massage the whole body or even just in the back and head helps relax the muscles and calming the mind.
* Create a quiet, comfortable, and relaxing in your bedroom.
* Keep a regular sleep schedule, even on weekends.
* Use your bedroom only for sleep, keep the TV, computer, file employment elsewhere. Your mind must be established that the bedroom is a room exclusively for sleeping.

If you have severe sleep problems, consult with your doctor. Severe insomnia can be a symptom of physical disorders that require medical treatment.