The secret to have a good sleep

If you need an alarm clock to wake up, you may have to go to bed early. You should avoid large meals at night.

These thoughts while awake depends in part on what happens while you are sleeping can affect the thinks when you are of sound mind. Consequences of sleep can happen immediately, such as a car accident or it could harm you another time.

Sleep plays an important role in thinking and learning. Insomnia affects alertness, concentration, thinking and solving problem. Good sleep can improve memory during the day. Without enough sleep, you will not be able to remember what you have learned that day.

Sleep disturbances and chronic insomnia can cause heart disease, high blood pressure, diabetes. Lack of sleep in men and women can reduce libido. Peoplewho are diagnosed with depression or disorders due to anxiety, they often sleep less than six hours at night. Insomnia often can exacerbate the symptoms of depression, more difficult to fall asleep. Chronic insomnia can lead to dark skin, wrinkle, dark rings around the eyes.When you do not get enough sleep, your body releases hormones cortisol. Thisredundant hormone can break the skin collagen – the protein that keeps skin smooth and elastic. This disease also causes the body to liberate too little growth hormone. When we are young, this hormone promotes tall body. As we become old, it helps increase muscles, thick skin and bone strengthen.

People said that lack of sleep is related to increase of hunger and appetite and can lead to obesity. According to one study, people who sleep less than six hours a can become obesity than people who slept seven to nine hours about thirty percent.

Good sleep plays an important role in protecting health and spirit Photo: wedorecover.

Five necessary strategies to have a good sleep

1. Keeping a regular sleep schedule

Having a sleep cycle and staying up is one of the most important strategies to have good sleep. Keep a regular sleep plan, going to bed and waking up at the same time each day will help you more energized. Consistency is extremely important.

You should go to bed when you often feel tired. You should try to keep this habit weekend when you are not working on next morning. If you want to change the hours of sleep, you need to to help the body adjust by changing in small steps every day, such as 15 minutes earlier or later each day.

If you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may have to go to bed early. You should balance the hour of sleep or staying up regularly even on weekends.

2. Adjustingmelatonin hormone production

Melatonin is a hormone from the brain controlling by contacting to light can regulate sleep cycles – staying up. The production of melatonin is inhibited by light and increased in the evening so melatonin is also known as the "hormone of darkness". The brain needs to produce more melatonin in the evening to make you sleepy and less during the day when there is more light to work soberly.

An office without natural light during the day often can make brain produce more melatonin which will makes you sleepy. Lighton at night, the light from television orcomputer may prevent production of melatonin and it is very difficult to fall asleep. You can adjust the sleep cycle –staying up through the adjustment of melatonin hormone.

Melatonin inhibition the day:

- Increasing light contact during the day.

- Removing sunglasses in the morning and let light contact face

- Spendinh more time outside during the day as you should work in the sunlight, exercise outside and walk with your pet.

- Let as much natural light into the home or workplace as possible. Try to move the desk near the window.

Promote the production of melatonin at night:

- Turning off the television and computer. Many people use television to sleep easily or relax at the end of the day. This is a mistake.

- Avoiding bright lights before going to bed and the more dark light, the more you can sleep easily.

3. Relaxing and becoming comfortable while sleeping

You should relax to sleep easily and longer. Also, you ought to sleep in your own bedroom to create a familiar feeling. We need to create a comfortable space and keep the room cooly.

The bed is only used to sleep. You should avoid reading book, watching TV and working on the bed. Also, you should limit noise.

You can practice relaxed techniques before going to bed: listening to light music, reading a book or magazine, bathingthe warm water and so on.

4. Eating reasonably right and exercising regularly

_You should avoid large meals at night. You must try to eat earlier in the evening, avoid fat foods within 2 hours before sleeping. You aren’t allowed to go to bed on an empty stomach, but you shouldn’t eat a mealtoo big meal before going to bed.

_Limiting the use of caffeine during the day and don’t use after 14h.

_To limiting nocturnal urination, you shouldn’t drink too much liquid before sleeping.

_You should avoid drinking alcohol before sleeping. Many people think of alcohol as a sedative, but it wouldn’t good for sleep.

_You should quit smoking. Nicotine in cigarettes is a stimulant and can interupt sleep.

_You should spend 45 minutes exercising each day. Before sleeping, you can walk to relax, reduce stress and circulate blood.

5. Controlling the tension

If you can not stop yourself from worrying especially about things beyond the control, you should learn how to manage think. For example, you should replace the irrational fear with positive thoughts. Dealing with stress effectively and keeping calm, you'll be able to sleep better at night.

Relaxed techniques for better sleep:

- Closing your eyes and try to inhale deeply, exhale slowly.

- Relaxing your body and stretching the whole muscular system. You should start with your toes and from feet to the top of your head.

- Closing your eyes and imagine a quiet and peaceful place.