10 tips on ways to help you sleep better.

"Adults should sleep eight hours of sleep teenagers need nine o'clock 15 minutes," medical advice. John W. Shepard of the Mayo Clinic disorders center.


Your doctor also noted that "Most people sleep an average of 7 hours and 25 minutes only at night."


Dr. Shepard advice, we can all follow to prepare for the new Dream Sack ต วรรษ


Must be met exactly. Just use the instructions for us well. Because response to everyone else.


We can follow each question, or two or more. While we believe should feel enough sleep (which means, not a weakness vigil).


1. Sun held regularly. Do not sleep late sometimes. (Weekend, for example), if we do, we can not sleep on Sunday night, Monday morning was too tired to sleep.We will sleep and wake time every day, and the alarm is not mandatory.



2. Not much to eat before going to bed to eat food. At least two hours before bedtime.


If you drink too much. We may need to wake up in the toilet up half the night.


Do not eat fatty foods and sharp. Should be released in the stomach.

A pause is not very hungry at night, when all the food that secret agents of the body, serotonin (and sleepy), corn starch, to the class (carbohydrate) foods such as bread and cereal varieties


You feed, amino acid L-tryptophan, including milk and eating chicken, tuna or repetition.


Do not drink beverages from L Almost Golf Hall of time for sleep, because I often wake up in the golf room, snoring, and unable to breathe at times (Sleep Apnea zvonok.).


3. Material should avoid caffeine, and legs of Nicholas, who is a substance that stimulates the activity of neurons. As well as medicine. These substances stimulate the nerves, and insomnia.


4. Exercise is a good way to help us sleep. The best time to exercise. (Song) afternoon. The practice helps to sleep. This feeling of fatigue and loss of cooling, what (?).


5. Place in cold weather, well, not too hot or too cold in the study, we found that the hands and feet warm and good. Sleep is the best.


To be continous....