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Improve Your Sleep Quality [10 Tips]

Think of all the factors that interfere with a good night’s sleep from work stress and assumptions family still challenges sudden, like diseases. It is not to be excluded that the caste dream is sometimes labile. If acceptably it is possible that you can not control the creators that interfere with your dream , you can agree habits that encourage a better sleep. Start with these simple 10 tips.

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10 Tips to Improve Your Sleep Quality:

1. Off

The soft glow blue cell phone, tablet or stopwatch finger on his bedside table confusion can damage your glare .

Tip: Turn off televisions, computers and other cradles of clarity azur one hour prior to copulate . Cover any antipara that you can not spend .

2. Nix Naps

You will rest better at night. But if you have to doze while the sun rises, keep it for 20 minutes or less. Siesta in the first part of the day.

Tip: Overcome the energetic depression of the afternoon with a short walk, a glass of ice water or a phone call with a friend.

3. Lock your watch

Do you look at it several times at night? That can make your mind compete with thoughts about the day to come, which can keep you awake.

Tip: Put your alarm clock in a drawer, under your bed, or keep it out of sight.

4. Try a leg pillow for back pain

The lower back does not hurt enough to wake you up, but mild pain can disturb the deep, relaxing stages of sleep. Place a pillow between your legs to better align your hips and stress less your lower back.

Tip: do you sleep on your back? Place a pillow under the knees to relieve pain.

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5. Put your neck on ‘Neutral’

Blame your pillow if you wake up tired with the stiff neck. It must be of the correct size, not too thick or too flat, to support the natural curve of the neck when resting on the back. Do you sleep on your side? Align your nose with the center of your body. Do not lie on your stomach. It twists your neck

Tip: use good posture before going to bed, too. Do not stretch your neck to watch TV.

6. Seal your mattress

Sneezing, sneezing and stings caused by allergies can lead to a bad eye. Your mattress can contain the cause. Over time, it can become moldy, dust mite droppings and other triggers of allergy. Seal your mattress, box springs and pillows to avoid them.

Tip: Air-tight, plastic and dust-proof covers work best.

7. Save your bed to sleep and sex

Your room should feel relaxing. Do not sit in bed and work, surf the Internet or watch television.

Tip: The best sleep temperature for most people is between 68 and 72 degrees.

8. Set your body clock

Sleep and wake up at approximately the same time every day, even on weekends. This routine will make your brain and body get used to being in a healthy wake-up and waking time. Over time, you can quickly decapitate and rest deeply throughout the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. The light tells your body to get going!

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9. Look for hidden caffeine

Coffee in the morning is fine for most people. But as soon as the clock strikes midday, avoid caffeine in food and beverages. Even small amounts found in chocolate can affect your ZZZ later that night.

Tip: Read the labels. Some painkillers and weight loss pills contain caffeine.

10. Work wisely

Regular exercise helps you sleep better, as long as you do not do it too close to bedtime. An explosion of energy after training can keep you awake. Try to finish any strenuous exercise 3 to 4 hours before going to bed.

Tip: Gentle mind and body exercises, such as yoga or tai chi, are great to do just before hitting the sack.

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