12 Simple Tips to Improve Your Sleep

Do you have some sleeping problems? Are you looking for an effective tips to improve your sleep?

The odds are good that you’ll answer YES. In 2013, the Centers for Disease Control and Prevention called that sleeping has a major public health problem, noting that nearly 30% of adults get less than six hours of sleep a night.

Nowadays, many people have trouble sleeping.

For those who need a long time to fall a sleep, who during the night often wake up, who have heavy dreams, in the morning they wake up tired, and by the day they look tired, they said that they had problems with sleep and suffer from insomnia.

The reason for sleep problems may be a disease, but also a poor diet, irregular lifestyle, smoking, alcohol, caffeine, fatigue, stress, uncomfortable bed…

If you have trouble sleeping, these are twelve tips that can help you with insomnia:

1. Food for better sleep

If you have trouble sleeping, it is very important what you eat. It is important to eat a few hours before bedtime, and not shortly before bedtime. The dinner for a good sleep should contain smaller quantities of milk, eggs, chicken, fish, or sunflower seeds.

2. What you should not eat before bedtime

Heavy, greasy, very spicy food burdens the body and stomach, so sleep becomes a nightmare. Before going to bed you should not eat: bacon, ham, sausage, tomato, peppers …

3. Bedroom

In the bedroom, or a room that is designed to sleep should have a cozy atmosphere for sleep. Too much stuff, too much clutter, noise and even pets – could be the cause of poor sleep.

4. Afternoon rest

All those who have problems getting a good night’s sleep, or suffer from insomnia should avoid the afternoon nap.

5. Women and PMS

For women who has expressed pre menstrual syndrome, for a good sleep it is recommended to consume foods with lots of calcium, magnesium, vitamin D, vitamin B and vitamin E.

6. Sleep and Sex

Good sex and orgasm before sleep increases the levels of hormones for sleeping, and immediately afterwards drowsiness is felt. However, bad sex and forced sex without orgasm only increase the trauma and cause insomnia.

7. Cigarettes

The fact that cigarettes are harmful to health, is known to all, but smokers do not take it as a serious fact. A smoked cigarette before bedtime accelerates heart rate, raises blood pressure, increases brain activity, impede breathing, and those are causes that negatively affect sleep. In the US a research is performed, which showed that after smoking cessation people can get much better sleep.

8. Alcoholic drinks

It has come to the conclusion that one cup of alcohol before bedtime, seemingly makes you drowsy, but it causes restless sleep and a hangover after sleeping. So you should not consume alcohol at least one hour before bedtime.

9. Walking tours and sleep

For health in general, a good physical activity means a lot. People who throughout the day slightly move (many of them sit at work and at home) usually have trouble sleeping. For those people who suffer from insomnia we recommend a daily stroll or a walk of at least half an hour.

10. Lights and dream

It has been proven that people who spend a little time in daylight have worse sleep than those who during the day spend more time on daylight. Therefore office premises should be bright (natural light), and during the day you need to spend some time outdoors.

11. Snoring and noise

If your partner snore or any other person bother you to sleep peacefully, then that cause should be solved and not overlooked.

12. Schedule

For quality sleep you should adhere to a schedule as far as possible and always, at least approximately, to go at the same time in bed every night. If you always have to get up early, you should go to sleep at least 6-7 hours before waking up time. If you change biorhythm, so you go to sleep each time in a different time, then our body will not know when it is time to sleep.