Because most of the people calculates the quality of sleep based on its amount! Nothing could be more wrong! To improve our rest we need to focus on how to improve the quality of our sleep and to improve the quality we must take account of these 10 simple rules that if observed are able to exponentially improve the quality of our sleep even in the course of a week, allowing to rest better throughout our body and make the most of each day.
1) Eliminate coffee 'alcohol and nicotine!
You know, it's hard to resist the smell of coffee early in the morning, however if you want to sleep better we avoid clogging our blood with toxic substances such as caffeine and exciting. There are natural ways much more efficient to turn your body in the morning and I'll tell you in the next step. Remember, if you really can not do without drinking, avoid taking it 7 hours before bed because it is so that the caffeine remains in the blood.
With regard to the smoke instead .. is the most stupid and illogical dependence of all time is not true that it is not true that relaxes and takes away stress. And those who smoke can clearly notice! The only thing that does is create a cigarette addiction and poison your blood, your lungs and increase the production of stress hormones destroying the quality of your sleep. If you want more information on how to smoking, read this article on my blog.
When we go to sleep the body relaxes, the arteries dilate and blood bodies pass into the muscles to regenerate. What makes alcohol (among other things) instead is making it difficult to dehydrate our blood oxygenation and regeneration of the tissues of your body. It 'obvious dried blood does not flow like hydrated! Some people think that a bit of alcohol before going to sleep helps the body to relax and sleep better, is a great buffala! We will see in section 6 how to relax your way around the body.
2) Activities' physical
The best way to recharge your body early in the morning you can take a short 15-minute ride even before going to work. Believe me if you follow these tips you will be able to find the time and energy to do it.
Because this helps us to increase our energy? Because it raises our body temperature! Our body temperature during the day varies and when the temperature rises our vitality increases, when it goes down we feel tired and sleepy. Exercise increases the body temperature.
3) Sunlight
Sunlight is important because it recharges the body of melatonin, a hormone that helps us sleep well and in front of the sunlight is recharging, but when we are in darkness instead is released in the body giving the feeling of fatigue and allowing us to rest fine. We seek to be outdoors and recharge as possible at least once a day, preferably in the morning.
4) Avoid stress
I have spoken at length in this article, stress, when we can not handle it can ruin not only sleep but all life. The first step in managing stress is to avoid wanting to control everything. Remember that most things do not depend on our own strength and we can not control them. Learn to recognize the things you can control and those that are out of our reach. You can reduce stress by 50% simply by accepting and letting go of everything that does not depend on us and on our own strength.
5) Avoid activities' physics!
But how? Before I tell you to exercise and change now? What kind of consistency is this :)? Well, the physical activity is good and necessary, but not before going to sleep! Avoid any type of physical activity (unless it is very slight) 5 hours before going to bed. Otherwise, you'll raise your body temperature and sleep goodbye!
6) Use the bedroom only for sleep
In NLP this is called anchoring, every time something happens very exciting, or every time we do an action repeatedly, anchor of the emotions and sensations of objects to people in the songs, almost everything! That's why you often feel tired, but when we go to bed to sleep suddenly flies away. So do not watch TV or read in bed because otherwise direct to your brain that the bed is a place to stay awake and think not a place to rest.
7) To relax using meditation
The absolute best way to relax and sleep like a baby is to do at least 10 minutes of mediation before going to sleep!
Sit in a comfortable and quiet place preferably cross-legged or simply relaxing, if you chose to stay with his legs crossed hands resting on his knees, close your eyes and begin to relax your entire body from the toes of the feet coming up the muscles of the face. As you do breathe deeply (without effort) of stomach and follow your breath. Here you can find a free ebook that explains well what is meditation and how it can help us to improve our well-being. In addition to a simple technique a little more driven, very effective to start meditating immediately.
8) Go to bed at the same time
Do not use the alarm clock to wake you only use it for going to bed. It sounds like a joke but it is not. Not to have fixed times for going to bed and wake up and extremely confusing for our biological clock! Every time we go to sleep at a certain time our clock records the time for the next day. If we go to sleep and wake up at a specific time we will be able to get up every day at the same time without an alarm clock!
Reduce the duration of your sleep. Several studies show that sleep well and feel refreshed enough 6 up to 7 hours of sleep.
If you happen to sleep 8 hours or more and wake up tired it may be that you are sleeping too. Works in our sleep cycles and phases, each cycle consists of five phases. Each one of these phases allows us to sleep more or less deeply. If you sleep too much risk to start another cycle and wake up in a state of deep sleep. The result? We feel terribly tired and walk like a zombie!
9) Switch off all lights
At night, any light source can disturb our sleep, the small LED lights on your computer or TV. In addition, research shows that light can disrupt your melatonin levels even touching your skin. If the light stimulates our optic nerve and melatonin is released properly in the body will not be able to relax and rest well.
10) Use naps
Do you want to recharge your batteries in the afternoon? There is nothing better than a nap! But be careful. Before I told you that our sleep cycles and phases is made of it? Exact, for this reason a great nap to be effective and recharge should not take more than 30 minutes.
It 'great when we get back from work and we feel tired. Sleep 1 hour or 2 could be detrimental to our sleep, could disrupt our circadian rhythms and we wake up at night, unable to sleep more. A nap of 30 minutes instead of charging us and allows us to enjoy the rest of the day instead of dormirla.
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