If you feel sleepless and unrest in nights? You often have trouble falling asleep? Here are some valuable tips to improve the quantity and quality of your sleep.

Tip # 1: We reserve the bed for sleep

You have a habit of watching TV, sprawled on your bed or even improvise a picnic, computer screwed on your knees? Keep in mind that the bedroom is for sleep and should not be associated with activities making sleep difficult. If you are concerned about something at bedtime, write it on a piece of paper and place it in another room. There will be time to be interested in the following morning. Do not go especially at night pondering.

Tip # 2: You create a room “sanctuary”

The bedroom should be a relaxing, quiet, dark and comfortable. Screen saver of the computer, the TV signal light, ticking clock … the slightest noise or light can come any disturb your sleep. You create an environment conducive to sleep by equipping your room shutters and curtains. Temperature side, it must be fresh. If it is too hot, you will have trouble falling asleep.

Tip # 3: We do not neglect the dinner

“Who sleeps dines,” a term applied to the foot of the letter. Do not go to bed hungry. Do goinfrez not as heavy meals can cause indigestion or stomach lift. If you can not avoid eating late, it is advisable to sleep on the left side. This position is justified by the fact that the stomach is on the left and the esophagus enters from the right.

Tip # 4: Easy on the caffeine

Did you know that caffeine stays in the body 14 hours? Therefore, the coffee you drank at lunch may well be responsible for a bad night’s sleep. It is recommended to stop all caffeine at least 4 hours to 6 hours before going to bed. If you feel that you have a little forced on the dose, eat bread or biscuits to remove the effect.

Tip # 5: We put the Hola on alcohol

If alcohol can promote sleep, once discharged from the body, it causes symptoms that disrupt sleep nightmares, sweating, headache etc.. To mitigate these events, drink a glass of water for every alcoholic beverage consumed.