9 Tips to Get Quality Sleep - Obtaining adequate sleep is very important because if you always get less hours of sleep, will greatly affect your health condition. Research shows that lack of sleep can cause problems with your weight, moodiness (not excited), heart problems and even make your body susceptible to disease. Most people know that sleep is very important, but even so they are increasingly getting his hours reduced for reasons of work piling up, the habit of staying up late, playing games, etc..
While still a student I had a very bad sleep patterns: chatting up late with friends organization, play games and hang out. 2 am is the fastest hour of my sleep time. Waking up at noon with limp body condition and not excited. Really like the vampire, lazy out of the house during the day.
My bad habit that finally brings tangible impact up to this time: I experienced interference with ulcer. Usually people who have poor sleeping patterns, he has a poor diet as well, and that's what I experienced.
Well it intermezzo little about my bad habits first. For those readers who have a lifestyle like my first, I recommend that you immediately change it. Maybe this time you have not felt since you were young, but with age you, typically you will begin to feel the symptoms and sleep patterns due to poor diet.
Okay back to our main topic this time, the 9 tips that will help you get quality sleep:
1. Exercise
Health experts, whoever and wherever, definitely encourages us to exercise regularly. Maybe you were already tired of listening to this advice many times. No harm in reminding me once again this time. :) There are so many benefits to exercise, one of them help you to fall asleep at night and you get quality sleep (soundly). But do not do sports in the time approaching hours sleep because the effects of the spirit of the sport it will make you can not sleep.
2. Schedule your bedtime
Schedule your sleep regularly is also an important thing in getting quality sleep. Avoid these days you sleep at 9 pm, the next day at 12 at night and again the next day at 10 pm. Regularity will help the metabolism in your body running well. If you work at night, create a schedule that allows you to sleep 7-8 hours a day. Changing patterns of sleep for night workers takes time. The key is to be consistent and diligent with sleep time as a ritual before bed, especially if you sleep during the day.
3. Get to know your habits
3. Get to know your habits
Connecting point 2 above, so you know your hours of sleep every night, make sure you prepare everything you used to do before going to sleep well so that you do not lose hours of sleep. For example: you plan to sleep every night at 11 and you have the habit of reading about half an hour before bedtime. This means that a maximum of 10.30 you should have started reading at 11 pm so you've fallen a sleep.
4. Do not consume heavy meals before bedtime
Make sure you do not eat heavy or too much before bedtime. Light dinner is recommended. Nowadays I often hear people go on a diet at night. Many of my colleagues started doing this: they eat a little rice or even do not eat rice at all, only the side dishes and vegetables alone. It is excellent. A very full stomach can make you difficult to sleep. If you still feel hungry, snacking is recommended fruits are compared to 'junk food'. I've heard the advice of people who are very successful and wise, at the age of 6 already headed but still energetic as the age of 40 years: "get enough sleep, drink and eat a lot not too full." Yes, the advice is very simple but can make people live longer.
5. Turn off your computer
If you are a computer enthusiast whether for browsing or playing games, it is advisable to make a pause between your computer stops playing the moment before you go up to the top of your bed, at least ½ hour. Typically we would find it difficult to sleep if we lay directly after using the computer. Relax-the moment your brain, because your brain is still 'hot' at the time. It is sometimes difficult to do this, as I have, because we are enjoying and definitely feel too bad if we waste half an hour is not in front of the computer. But I also feel if my brain had been cold, I become faster to fall asleep.
6. Do not talk on the phone before going to bed
7. Make sure your room lights off
Highly recommended if you sleep in a dark room. Most of the experts suggest to turn off the lights when we rest because it will affect the quality of our sleep. I once read an article that said that the light effect will stimulate certain hormones and ultimately affects the metabolism in our body. Usually if the room where we rest in the dark, we will sleep soundly and seldom awake.
8. Mattress
Is your mattress is too old for you to use? Is the middle part is more flat than the sides? If so, I suggest you to replace it with a new one, which will sustain your body better so you feel much more comfortable during sleep. This usually happens on a mattress containing kapok. Model 'spring bed' is rare.
9. Your sleeping environment
If you often woke up only to turn off the air conditioner or fan from the cold, it is obviously greatly affect the quality of your sleep. Set the timer on the air conditioner or fan, if there is no timer make sure you wrap your self before you bed so you don't wake up at night to turn off your air conditioner or fan.
So dear readers, starting today you can do the above tips so that you sleep better quality, so that on the next day you can start your day with a fresh and cheerful.
Hopefully helpful..... :)
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