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11:00 p.m.
Thursday, February 21, 2019
Books – Hossam Salim
After a busy and exhausting day, a person desperately needs a deep sleep to recover and prepare for a new day. However, sometimes, insomnia leads to sleep despite fatigue and exhaustion that can affect us for several days, because sleep has little effect on concentration, fitness and mood.
According to Woman's Day magazine, Masrawy offers a series of tips for a peaceful and deep sleep.
aromatherapy:
It is very easy to feel an inner peace that makes you sleep when you feel like you are sleeping on a bed of lavender flowers. According to a recent study published in Nursing in Critical Care, aromatic lavender oils help reduce Anxiety and improve the quality of sleep.
Apply "SleepBot":
If no sleep trainer is available everywhere, the electronic application is a good solution. SleepBot works as a virtual guide, mapping your sleep patterns so you can understand what is delaying sleep.
Separation of today
Your body needs time to get calm after a busy day, so just stop in bed to browse social networking sites, try listening to music or songs in silence, read or draw in an adult coloring book.
Good sleep planning
This does not necessarily mean going to bed at the right time, you will get the sleep you want, plan to sleep when you really sleep.
The planning is as follows, first determine the number of hours you want to sleep. To say that you want to sleep for 7 hours, to get up at 6 o'clock, do not go to bed at 9 o'clock, but at 11 o'clock. You do not watch TV or browse websites.
Stop and note:
Practices that help to relax and reduce stress include stopping for a few minutes to think and start noticing the smells, the things around us and the sounds, also help to improve the quality of sleep. Research published in JAMA Internal Medicine confirms that a minute or two can make all the difference to reduce the level of stress.
Alternative plan:
Among the most common mistakes we have when we are insomnia, we lie on the bed in the hope of falling asleep, which instead causes an increase in the duration of insomnia. So when you feel insomnia, you have to get out of the room and relax in another room for 15 to 30 minutes, until you feel sleepy. It is better to have a book to read
Everything is fine to grow well
When you eat before going to bed, you must have protein-free foods such as salmon and turkey, as well as complex carbohydrates such as lentils and potatoes. Eating foods containing saturated fats forces the digestive system to work longer, resulting in sleep disturbances.
Do not be afraid of noise, only noise:
The noise of cars far from home, planes or even stray animals on the street causes sleep disturbances, as well as an increased risk of oxidation, increasing the risk of heart disease. Therefore, if the house is not equipped with soundproof materials, you can use domestic noise such as fan noise to cover outside noise.
Brain to empty himself by writing:
One of the most common causes of insomnia is thinking about things we have done or want to do or buy. Therefore, writing them before sleep empties the mind of these thoughts to make room for relaxation and comfort.
Tisane:
Eating a cup of herbal tea such as chamomile tea or hibiscus helps to calm the body and to fall asleep.
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