takeiteasy

  The sleep question has already become the topic globalized at present. According to British media, a new investigation finds, 50% of the Englishmen did not have enough sleep 6 hours every night, sleep of the persons of 18% is even fewer than for 5 hours. Centre doctor Chris of sleep of Edinburg of Britain? Iraq helps Koffsky and finds, feels all pooped out after 3/4 of the getting up early of philtrum not having enough sleep, because 1/4 will be too tired has to come off duty ahead of time.
So, have proposed 10 suggestions of improving the sleep for the persons who do not have enough sleep in the sleep centre of Edinburg of Britain.
1.Eat little much meal. Some insomnia person will often wake up at about 3 o'clock before dawn, this probably because blood glucose is reduced, the organism begin to secrete the Epinephrine. As to this, nutritionist Marilyn? Glen and Will proposes: You had better stabilize blood glucose in the daytime, take some things in every 3 hours, but don't take too much once; If felt hungry before sleeping, thered is no harm in drinking a hot Gan chrysanthemum's tea, ate some oat biscuits.
2.Turn off the mobile phone. Phone or will make people excessively excited to send messages, this is very apt to cause insomnia. So, without the urgent thing, had better turn off the mobile phone in the evening.
3.Clear up the brain. Put well paper and pen by your bed, write your anxiety out at any time, in this way you are no longer so anxious, can go to sleep peacefully.
4.Listen to and lull the song. While sleeping, listen to and lull the song, it will broadcast out if " it is the natural course to sleep, it is strenuous not to need. The sleep is very relaxed, very good   " ,etc.. In this way, you will sink to enter it in this set situation slowly, facilitate falling asleep as soon as possible.
5.Live a regular life. It facilitates regulating sleep cycle to form the daily schedule of the law; Don't hang on the bed for a long time on weekend.
6.A water temperature of having a bath is turned down. The hot bath will make the body temperature rise temporarily before sleeping, then will drop naturally, may influence the sleep. So, turn down the water temperature relatively a bit while having a bath and reduce the body and meet the course that temperature changes, can let you sleep better.
7.Breathe deeply. Can breathe deeply, use and inhale in 5 seconds, then hold the breath for 5 seconds, feel elated and exultant finally, repeat 3 times. This movement can produce the material making people relax - -Endorphin, let the brain calm down as soon as possible.
8.Do not play games in the evening. Young people will not receive before sleeping the influence of the screen glimmers in the game bright, but the adult will think too excited, the brain is still in the operation of high speed when it's time to go to bed.
9.Keep the temperature of the foot. Keeping the foot warm can improve sleep quality. 10.Observe the rule for 20 minutes. If you lie it is unable to fall asleep in 20 minutes, then get up and do some other things clearly, until there is sleepiness that lies on the bed again. 
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