As many as 60 million Americans who suffer from insomnia seek medical help to help him sleep better. Instead of taking tranquilizers, try the methods below, as featured Women Healths.
Eat less carbs before bed
If you're hungry, your body will release the stimulant signal that it was time to eat. If you go to bed on an empty stomach, a gust of this hormone can keep you awake.
Therefore, the consumption of a light carbohydrate snack (eg, bananas, or crackers) one hour before bedtime, suggestions, Michael Murray, MD, author of The Encyclopedia of Healing Foods. Carbohydrate accelerate the release of tryptophan from the body, which increases production of serotonin by the brain, as the key to restful sleep.
Turn off the light from an electronic device
Biologically, each light can disturb the light you wake cycles, said Herbert Yue, MD, a physician Sleep Disorders Clinic at Stanford University. For hours the eyes are forced to face a lot of light that ultimately disrupt the production of sleep hormones.
Therefore, when bedtime arrives, turn off the television and the computer 30 minutes before bedtime, and if the phone rings at night, do not turn on a light switch suddenly because of its light will be recorded in your brain to sleep again.
Create a cool atmosphere in the bedroom, then wear socks
Researchers have found that when we prepare for sleep, the body thermoregulation system divert blood from the body core to our legs, a process that could lower body temperature. Reasons for this are not clear automatically, but the possibility of an evolutionary response designed to maintain the energy of God when we wake up from sleep.
Sleep in a cool room (with an average temperature of air conditioner 20 degrees Celsius) is optimal to accelerate the process you can sleep more quickly. Not to forget, wear socks to help your body's cooling mechanism. (Ftr)
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