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FIVE RULES FOR GOOD SLEEP
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Here are five tips that should help you not to become insomniac...

1 - Respect your sleep

You have trouble falling asleep at night? Maybe simply you miss your sleep time, because you stand to see the end of the film, or to finish your book because you are with friends. As sleep is organized in about a half hour cycles, if you miss your "train", you need to wait for the next. So you may turn you and return to your bed without being able to hang up the cars! Similarly, if you are in the evening, needless to bed with the chickens, you will be unable to fall asleep! When your eyes tingle, you yawn and shiver ... It's time, scoot! Then try, whenever possible, to bed and get up every day at approximately the same time. If you abuse the sleep (sleeping 11 hours on weekdays, 4am on Saturday, up 14 h, etc.) it will be increasingly difficult.

2 - Find the right temperature

You take a hot bath in the evening to calm down and prepare for sleep? Error! When it is programmed to sleep, the body, conversely, reduce its internal temperature. So you have to move in that direction, and offer instead a bath (or a warm shower, 37 ° C maximum, to appease you. Your room is also lower the temperature to 20 ° C. And sleep with feet hot! Scientists are indeed demonstrated that warm end promotes of small vessels, which promotes sleep. Rehabilitate the socks to bed!

3 - Light Dine

A Rule3 indigestion upset sleep, so avoid heavy dinners before running off to bed Outlaw red meat, spicy foods, alcohol, coffee and tea. Prefer raw vegetables, white bread, pasta, fish and vegetables, and dairy products all contain tryptophan, a substance from which is produced the hormone serotonin tranquility and sleep! Dine early as possible (ideally, two hours before bedtime). Drink herbal tea plants (lime, verbena, chamomile or orange blossom, but also passion flower, valerian, hawthorn and hops, effective against nervousness), or a glass of warm milk, which has a sedative effect.

4 - Design your nest

You sleep badly? Immediately turn your TV on the shelf if it stands in the foot of your bed: this is one of the first measures advocated by sleep specialists. Similarly, your office should not be your room ... Even worse if you work under the duvet! One room is a place to sleep, not a multi-activity room! As for the bed itself, is an essential element: hard to live the dream nights when sleeping on a mattress distorted or the slightest movement of his companion chambered makes you jump. A mattress is changed every 10 years, how old is yours? Add variety to your ear plugs (if your spouse snores).

5 - Do you "not take the head"!

Some intellectual activities greatly disturb sleep, it is fragile. Avoid as television, video games and all concerns: taxes, accounting papers to grade... A ban also domestic disputes! Nothing like getting upset and dwell on the pillow and sleep badly!