Tips for good sleep: what to do to sleep well and wake up in a good mood

Tips for good sleep: the Handbook on the importance of good sleep, diet, help from the technology and finally the advice to rest well at night and wake up in a good mood.

Sleep well? How many hours do you sleep? How many times you wake up too early or too late? You wake up tired or rested? These questions are used to assess your sleep quality.
Because a good sleep is important?

If we truly rest, if we do a nice long peaceful sleep, here is what benefits we derive:

•    We live more, yes those who sleep better and sleep the right has higher life expectancy;

•    Less inflammation, it seems that those who sleep well are likely to get sick much less because the immune defenses are stronger;

•   Less depression, sleep good results in less anxiety, stress and depression;

•  Hormones under control, perhaps seems strange but women who sleep poorly are more likely to have disrupted the hormones;

• More energetic, you've no doubt had noticed, when we sleep well the next day we are much more active, creative, focused and energetic as well as our performance is better;

• We age more slowly, sleep well is equivalent to stay more beautiful and younger for longer;

• You lose weight, a good night's sleep decreases the nervous hunger attacks;

• Even the memory draws its advantages and learning improves;

• Reduced glucose tolerance;

• There is purified and regenerate tissue cells.

But what happens if we sleep badly and suffer from insomnia?

•      We are more likely to experience heart failure and therefore more at risk of heart attack;

•      Increases the level of stress, it feels less active and very tired;

•      metabolic problems and possibilities of hypertension;

•      Low memory and little creativity, irritability, mood changes and slower reflexes;

•      The immune system weakens, making the body more susceptible to virus attacks;

•     The skin and eyes look dull, grow old more quickly and you will lose the weight. 

How much needs to sleep?

To sleep well how many hours are needed?

Normally adults are needed to some 7-8 then 6 can also suffice. Babies need 20 hours of sleep. Children depending on age require from 7 to 13 hours of sleep.

Warning: even sleep too much is not good, why it is pointed out how much needed rest (obviously affects the overall quality).

And how about a nap? Let's say that before the middle-aged are not necessary but when we go towards middle age they become necessary, both for rest and for promoting the processes of memory.

For the rest the question of the afternoon nap is very subjective, there are those who find it necessary to recharge and to not get too tired in the evening in bed, there are those who do not feel the need and even then accused of suffering from bad night's rest.

Each of us is different, it is true, but remember: never less than 5 and not more than 9.

Tips for sleeping well: anti-insomnia diet

The food affects so crazy about sleep, especially on its quality even if he does not seem to us. Change its diet can be a turning point between the sleep little and badly and sleep well.

What are the foods that help us sleep well?

    legumes
    White meat
    fish
    yogurt
    oil seeds
    wholemeal bread and pasta
    sweet fruit
    honey
    Red radish
    onion
    garlic
    lettuce
    pumpkin
    ricotta cheese
    spinach
    Sesame seeds

Of course, to improve sleep is preferable to take a relaxing diet right from the morning, not limited to the dinner menu.

The morning to start no coffee but the fruit, is centrifuged, the juice and the whole grains. At lunch the dough, whole, fresh vegetables and eggs (not fried). By mid-afternoon the ideal is a herbal tea of ​​Valerian and lemon balm. For dinner well as lean meat and lean fish (avoiding the blue one, preferably at lunch), good fruits and cooked vegetables or a nice soup but also a soup.

The fundamental key to set the evening meal is the lightness: no to coffee, fried foods, chocolate, sauces, tea, spicy foods, alcohol, meats, sauerkraut, cheese, eggplant, spices, pre-cooked or pre-packaged foods, fatty and heavy foods. Cup of hot milk is subjective, to some reconciles others not.

Tips for good sleep: app and Technology

It 's true it usually says that technology is enemy of good sleep, but is it true?

I give you a few ideas to try:

•    Sleep Circle: the app that monitors your sleep and wakes you up gently;

•    Relax Melodies or Sky.FM: that natural sounds to download to your phone to promote sleep by the sounds of water to those of nature in general, what are your favorites?

•   Yoga for Insomnia: the app will suggest that the yoga exercises to promote relaxation;

•   Power Snap: app ideal for regular afternoon siesta;

•  Spin Me Alarm Clock: it is a very special app for effective awakening;

•  Sleepbot or Sleep Better: the app that monitors your sleep and then know the problems, the details and quality;

•  Sleepy Time Sound: sounds to relax and fall asleep easily, only for Android.

Tips for good sleep and sleep hygiene

Ultimately, how do you sleep well? What should you do to wake up refreshed?
Here are tips for a good rest:

•  Establish a schedule, then to bed. Turn off everything, OK you can use the app to relaxing music, but come the time you have to disconnect. At least the basic technology like internet and tv;

•  Mp3 and music, it's not a bad idea to listen to the soothing sounds lying in bed but best to use the mp3. And if it helps to relax you can also read or listen to the radio;

• physical activity, afternoon though. Moderate but much right to download, relax and tired;

•  Prohibited mull: quand is that you can not fall asleep? When you think too much, it would be good to learn some relaxation techniques (such as biofeedback), yoga and meditation to clear your mind;

•  Do not eat in bed and especially not to eat heavy in the evening;

• Adjust the room temperature should be neither too hot nor too cold;

•  If you fall asleep, and then you wake up or you can not sleep, better get up and do something else, or read, waiting for return to sleep;

• personal make-up: when I go to bed clearing as much as possible focusing mind on physical sensations, the beating and regular breathing, my body is getting heavier and sinking into the mattress and I guess not being able to move any muscle or can lift arms or legs. In my case it works.

What you think of our tips for sleeping well? Do you have other tips to suggest?