Healthy Sleep Tips

1. Number of hours of sleep is ideal.

For most people, the ideal amount of sleep is seven to nine hours per day. For many people need even more sleep for nine hours instead of seven hours.

2. Bed early.

Get used to sleep before 11 pm, because most body cells to repair and recovery functions during the hours 11 pm to 1 in the morning. For example, bile neutralizes toxins during this period. If you wake up, then the poison would go back to the liver, which then flowed back into the circulatory system.

3. Sleep rhythm remains.

Make a habit of sleeping and waking at the same time or hours in each day.

4. Get used to sleeping in the dark object.

When the light of your eyes, this will disrupt the circadian rhythm of pineal gland and production of melatonin and serotonin, this of course can disrupt your sleep quality. You can turn off room lights, or use a dim light, or sleeping with an eye patch.

5. Avoid eating just before bed.

Because the digestive process can interfere with sleep. Also, eating whole grains and sugar can eventually cause hypoglycemia (low blood sugar), which can cause hunger and sleep disorders.

6. Avoid watching TV before bed.

Even better, do not put a TV in the bedroom. TV stimulates the brain, which disrupt the pineal gland, which can cause difficult to sleep or sleep with good quality. The same applies to avoid the habit of reading 'serious books' before bed. If you read before bed, choose books that are relaxed and peaceful as the spiritual literature.

7. Wear socks when sleeping.

Because the feet have a little blood circulation, if you are cold at night, then the legs will tend to feel cold first, this can disrupt your sleep.

8. Avoid using loud alarm clock or alarm to wake you.

This can make your body very stressed because suddenly awakened by a loud noise. Ideally, you should sleep until your body naturally wakes up. If you need an alarm, use sunlight simulator, which emit light gradually up to full intensity for 45 minutes, the same as the morning sun. Slowly woke naturally will not trigger your adrenaline.

9. If you sleep, you try not to look at.

If you experience difficulty sleeping, attendance hours can cause anxiety and make you keep awake staring at the time.

10. Write in your diary.

If you sleep with a lot of that in mind, may be overcome by writing in your diary before going to bed. Pour everything in your mind into the paper to clear your mind.

11. Sleep with room temperature that makes you feel comfortable and keep the temperature constant.

12. Eat foods that contain high protein, several hours before bedtime.

It can meet the needs of L-tryptophan to produce melatonin and serotonin. Eating fruit can also help tryptophan blood flow to the brain.

13. The use of drugs.

Both prescription and OTC drugs can have a negative impact on your sleep. Keep the use of drugs only if absolutely necessary.

14. Avoid caffeine and other stimulating substances.

Because it can have long-lasting stimulatory effect on the nervous system.

15. Avoid alcohol consumption.

Although alcohol will make people drowsy, the effect can make you often wake up several hours later, and you will be hard to get to sleep again.

16. Avoid foods that are sensitive to your.

Because it may have a negative effect on your sleep.

17. If you tend to wake up at night to urinate, do not take within 2 hours before bedtime.

18. If possible, try a hot bath, shower or sauna for about 30 to 60 minutes before you sleep.

The heat has a relaxing effect on the body.

19. Do not bring work to bed or your bedroom.

If you do, you may find it more difficult to separate from work activities when trying to sleep.

20. Exercise can help relieve stress and clear your mind.

But the exercise will produce energy in the body, therefore, do not exercise too close to bedtime.

21. Relax before bed.

For some people, listening to nature sounds, such as rainfall, or sea waves, can cause feelings of calm. You can also relax for example by doing meditation or yoga. Soft music can also help you calm down.

22. Sleep on a comfortable bed.

If your mattress warped, squeaky voiced, or if you wake up with body aches or back pain, it's time to buy a new mattress. Avoid waterbeds, because this type of mattress is not good for your spine