Whether it is prescription or non-prescription

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myth 1: do not have a fixed sleep mode  

we often think that by the next night go to bed early to make up for lost sleep, but the clock regulates healthy sleep mode capability is based on the above to maintain a strict daily routine. we stay up late in the weekend, expect the next time to make up sleep, or use the weekend to make up for this week of insufficient sleep. both practices are disrupted the rhythm of the body, especially late at night of the weekend is more easily lead to the next working day insomnia.

solution: develop a plan and strictly abide by the

time every day to wake up to sleep, even at the weekend is no exception. if you want to have healthy sleep habits, this is the most important. our body because of the law of life and comfort, and remain unchanged enhancements of the biological clock in good sleep habits. at the same time every day to wake up or sleep it is conducive to maintaining a constant rhythm of sleep but also to alert the brain to sleep or awake hormone release in a specific time.

  myth # 2: tv, even if a few simple jizhuo mi-style nap will be able to ruin your good sleep rhythm to let you sleep at night diem to say goodbye.

solution: nap time sleep no more than 30 minutes

if the rest is an absolute must,angleterre, then you have to determine one day only once and in four p.m. before. usually a short period of rest does not affect, in fact, after lunch or half an hour or 20-minute lunch break, just before four o'clock in the majority of people still useful.

  myth 3: did not give sleep to prepare  

expect from full operational status of the transfer of the body to a complete standstill and did not slow down the buffer, which is unrealistic. our bodies need time to create so-called neurotransmission cord to the brain's sleep center to send feedback to signal the brain to secrete the sleep hormone to make you have a nap feeling.

solution: spend some time after slowly falling asleep

create an artificial electrical sunset 22:00, do not sit near the computer (tv) screen, turn off all appliances. brain stimulation of these things,f50 adizero micoach 2013, allows to keep awake long period of time. of course, you have to prepare a bed. one hour before you go to sleep, the brightness of the first electric lights dim, a hot bath, listen to some quiet music, do some restorative yoga or relaxation action. are ready to go to sleep is necessary so that your physical and mental. all prevent you sleep distractions (physically or psychologically) all away.
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  myth 4: there is no appropriate to give your body the sleep signal  

our body is largely dependent on the external signal to tell it when to sleep when the sober, the most basic is the outside world is bright or dark. but we are working and living in an artificially lit world, often overlook the most obvious rule: natural sunlight. but we sleep, our bodies need a completely dark environment to secrete a sleep hormone - melatonin. our bedroom is often not completely dark, thus affecting this an important project.

solution: the night, make your bedroom as much as possible of the dark

find the culprit in your bedroom: the hair with red alarm clock display; your cell phone or personal digital assistant devices red indicator on the charger; computer screen; indicator of the cordless phone; dvd clock and timer. even the weakest little light will also affect the pineal gland secretion of sleep hormones and therefore affect your sleep rhythm. hide or remove the alarm clock, covering the light of all electronic equipment, if the windows facing the light, use dark or opaque curtains. if these can not do it with a goggles! if you wake up in the middle of the night, go to the bathroom, try to keep the city of lights extinguished. you can also use the flashlight or night the stars.

  myth 5: before going to bed to eat refined cereals or desserts  

these are the metabolic disturb those who enhance the blood sugar to maintain systemic hormone balance organs to bring the pressure. the disruption of these hormones affect your sleep cycle, so you wake up in a strange night time because of hormone fluctuations.

solution: if you must eat, then eat high-protein bar!

before going to bed try to eat the best, but at least, the high-protein eating will not only prevent sleep disturb their, and fuel consumption may provide tryptophan - manufacture of amino acids necessary for melatonin.

  myth 6: to take sleeping pills to fall asleep or staying asleep  

sleeping pills to cover up the problem of sleep does not solve the deep-seated problems of insomnia. a lot of research on sleep: whether it is prescription or non-prescription, in the long run is harmful. they have a high degree of addictive and potentially dangerous. for short-term use may sometimes need some sleeping pills,t90 nike gris  no lazaret can now tiptoe, but after a certain period of time, they will only make the situation of insomnia worse, not better. if you take sleeping pills for some time,chaussure futsal nike  collar, request the doctor to help you develop a health from the reliance on them.

solution: learn to relax and skills

physical factors aside, the pressure should be the number one killer of causing sleep disorders. temporary pressure will lead to chronic insomnia and sleep rhythm disorders. many people ask why they can not make full-speed operation of the brain to rest so that can not sleep. do breathing exercises,mercurial euro 2012 pas cher  returns, restorative yoga or meditation to quiet things are helpful. these help keep your brain is quiet, and alleviate the pressure brought about by the panic and concern.