Sleeping problems? Then, you are not alone. A large number of people suffer from insomnia. Here we have collected seven tips to give you a good night’s sleep – without the aid of sleeping pills.
Turn off the e-book and avoid sleep problems
According to a study from the University of Hertfordshire suffer from six out of ten Englishmen of sleep problems – an increase of 50 percent in just one year.
Scientists twins study results with the use of tablets and smart phones, which have risen sharply over the same period.
It is the blue light from the computer, phone and e-reader – the light that is in the morning light – which pushes away the production of the sleep-inducing hormone melatonin.
Therefore, it may be a good idea to put out all the displays at least two hours before bedtime to get a good night’s sleep.
Keep everything dark, quiet and cool
The bedroom should be dark, quiet and cool, preferably between 13-18 degrees for us to sleep best.
Cut the coffee and alcohol
Alcohol impairs sleep quality. Also avoid coffee and black tea in the evening because it contains caffeine that makes you alert.
Exercise regularly to avoid sleep problems, but avoid strenuous exercise hours before going to bed – then it may be harder to fall asleep.
Drink a glass of milk
You will not be hungry or stuffed when you lie. Eat food that contain tryptophan such as bananas, walnuts and milk. The amino acid tryptophan can be converted into the body’s peace and quiet hormone, serotonin, which can cause you to sleep better.
Staying outdoors – it affects circadian rhythms
Outdoors in the morning or during the day. It strengthens your circadian rhythms by the sleep hormone melatonin affected. It makes you more alert during the day and become sleepy in the evening.
Ignition – and extinguishing
Help your body to adjust. Let daylight in the morning and lit the lamps if it’s dark outside. Suppress gradually light in the evening to prepare the body for sleep.