The average adult spends seven to nine hours of sleep each night. That's when your body needs improvement. Toxins removed and the cells and tissues to be rebuilt. The brain also processes the collected stress when the body up and reduce the bad effects on the body system. Despite extensive laboratory research was mostly done, but the function of sleep remains a mystery. One thing is certain, the body and mind can not function well without sleep. When we live a poor quality sleep for long periods, physical and mental health we will be disrupted. Lack of sleep will directly reduce productivity, the ability to enjoy life, and how we look.Fortunately, there are many effective ways to avoid the symptoms of insomnia and make sure we stay asleep each night. This will help us work and have fun at the optimal energy level.
Sports For Relaxation
Body exercise regularly is important to create a quality sleep. Without exercise, you're not physically tired enough to rest well at night. Aerobic activity such as walking and cycling functions to train the heart and build muscle. While some specific yoga technique is very good for stretching and relaxing.
Massage and Meditation
At certain moments, stress can cause insomnia. Some massage techniques that will help ease tension neck aching shoulders, and hips are stiff. Face massage can also provide overnight quietness.
Stress is a part of life that can not be avoided. However, when you need the peace of self, a series of meditation and visualization techniques can help you cope with uncertainty, fear and anxiety. With enough exercise, stress can be greatly reduced so that will not cause trouble sleeping at night.
Quiet environment
Deficiency can be exacerbated by tdiur factors, external factors such as noise, atmosphere "busy" in the bedroom, even the type of mattress that is not appropriate. By optimizing your physical environment, many factors such as the above barriers can be reduced and even eliminated.
By applying the principles of feng-shui, you can set the bedroom to make things that can hamper the smooth flow of "chi" or energy. Decorations and appropriate lighting pattern can soothe the senses. In addition, a ritual before bedtime can make sleep a pleasant experience and fun.
Self indulgent
In order to obtain a quality private time, take some time to get rid of the burden of thoughts and worries at night. This is particularly important given the many demands of everyday life. No matter how busy you are, should take the time to relax before bed. If not, your mind will still be filled with a variety of daily problems.
To be ready to enter the body during sleep, attach candles around you and Soak in warm water laced with aromatherapy oils or herbal ingredients. Essential oils such as lavender and clary sage added to the water can relieve headaches and muscle tension. Bag bath or bath salts from chamomile flowers can reduce stress. Take advantage of natural energy is also produced flowers and other plants as a mixture of warm water to soak the feet, which brought a pillow to sleep the sleep, and alcohol solution that makes effective sleep.
Snack before bed
You had dinner at 6 this afternoon and now it's 11:30 o'clock. It's time to sleep, but you feel hungry and thirsty again .. What should you do? Instead of opening the refrigerator for a glut of food dancing and may be difficult to digest, sweat should choose foods like toast and jelly coated soothing hot drink. Avoid tea and coffee as a stimulant that tends to make up if you drink at night. Conversely, soothing tea can be consumed herbalyang evening and an ideal warm milk taken before bed. Milk contains peptides that calm the body system.
Therapy crystals
Sometimes sleep difficulties arise because of excessive emotion, like fear, excitement or anxiety. Crystal stone therapy can help ease a broken heart. Right Bebatuanyang can also soothe a sense of confusion, anxiety and helps normalize sleep patterns. Rock crystal can help if the nightmares continue to keep you awake.
source: book "Secrets of Natural sleep quality", Tracey Kelly, Erlangga publisher,
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