In order for your Sleep More Qualified

KOMPAS.com - Conditions are fresh and fit body is the hope of every person after waking. But no less sleep can actually make the body become stiff so that the body be less fresh. Here is a tip that can be done to improve the quality of sleep that can wake up more refreshed:

1. Sleep environment
Each person must have experienced trouble sleeping or who have severe called insomnia. If you have, do not ever let it, because a lot of the benefits of good quality sleep. You should do some efforts, one of which is to maintain the comfort of the bed. Make sure the environment for a restful sleep, the temperature corresponding (some people like to sleep in cool temperatures, but some like the warmer temperatures), light room is pretty dim as it can stimulate the sleep hormone melatonin. We recommend that you sleep for eight hours per day, and the earlier, the better you sleep.
2. Food and drink
Do not eat more than two hours before bedtime, in addition to avoiding caffeine and alcohol before bed. Instead drink that can create feelings of relaxation, such as chamomile tea about one to two hours before bedtime. Or you can try the mulberry, because the effect is soothing and helps blood sugar levels thus helping you to sleep. You can also sprinkle a few drops of lavender or lemon balm oil on your pillow.
3. Familiarize sports
Make sure you exercise regularly. It has a very positive effect on sleep and helps in stress management. At least three times in a week, one hour each. However, avoid exercising too much, try moderate exercise portion, which is about 45 minutes, and 15 minutes more for breathing and stretching. This exercise will make the body far away from the stress and soothing for sleep.
4. Stretch before bed
Before going to bed, it helps you stretch. You can do yoga which has a calming effect. Do it while sitting on your bed, then straighten your leg forward and try to touch your ankles. Do it casually so no need to impose if they can not smell the knees, otherwise you can even put a pillow on your knees to rest your head. Then hold for five minutes, and set your breath. Posture is useful to calm the nervous system, lowers blood pressure and helps relieve headaches, all of which will improve the quality of your sleep
5. Turn off electronic devices
Often televisions and laptops that are in the neighborhood bed if left burning when going to sleep instead will disturb your sleep. The light generated from the electronic tools that can enable the cerebral cortex of the brain (the brain to think). Therefore, you should turn off all electronic devices when you're going to sleep.


source: http://health.kompas.com/read/2012/12/05/08493783/