10 Tips To Improve Sleep Quality

Hello My Friends, How are you today? maybe i can help for your sleep disorder. Here are for 10 tips to improve your sleep quality. Read and you can sleep soundly:

1. In general there are three basic environment to sleep soundly. First, make sure the room you made for sleeps dark possible. Can be made in pitch-dark, dark curtains or cover for the eyes to sleep. The second, the room should be quiet. The third, the room temperature should be cool or cold. Temperature should be around 27 degrees or below.

2. Poor sleep is often a symptom of worries, fear, obsession, feeling guilty, unfinished anger, depression and a lot of emotional and spiritual problems. Make sure that you clear up the issues or cure the wound that make you sink. Vital part of treatment of this problem must be submitted in all to God. God is the best way to heal and deal with what is behind the power.

3. Unsound sleep often is the result of low levels of serotonin. Serotonin can be obtained through eating food that trigger serotonin to be formed for example chicken turkey, dairy products, and bananas. The second, there are supplements such as 5HTP that can help. Other experience of a lack of serotonin associated with genetic aberration, where the required treatment. Do not eat protein at night so you can keep still awakened. Eat light carbohydrate on one or two hours before sleep, such as biscuit or cake muffin, in getting tryptophan to distributed to the brain through the food that you eat throughout the day.

4. After dinner, take activities such as walking or doing some sports, but remember to finish all of this at least 3 hours before bed. On the sports that are too close to the sleeping hours can be a bad incentive to sleep.

5. Before you're ready to take a rest (Sleeping), drink half a cup of herbal tea that contain herbs or kamomile.

6. Change what you consume. Do not drink (or eat) anything containing caffeine before the night arrived. Chocolate, tea, coffee, cola drinks and beverages containing caffeine should not be consumed in the afternoon.

7. Enough sunlight during the day is required to set the sleep cycle. If you have irregularities for example working in the night like bats you may need to add a light box light throughout the day.

8. If you struggle with sleep problems, do not go to bed to watch television. If you can not sleep, go to another room and try to read until you feel sleepy. Do not wake up and watch television because of the color and light will continue to stimulate the brain works.

9. If you are awakened in the middle of the night, do not turn on lights or find out how many hours at that time. Because both can stimulate the brain to work and out of the sleep condition. Lie in bed and wait until you fall back asleep.

10. Try to build a routine that works and stay inside. Go to bed at the same hour every night and also wake up at the same time.