· SLEEP

Sleep is a recovery period that the body needs for healthy living. But sometimes, we all find times when you do not sleep easily accomplished. There are several factors that can help us:

- The darkness and the eyes constantly transmit messages to the brain. Sensory stimulation of the brain through these signals helps to keep us awake, so a dark room, it is important for the person who has a light sleeper.

- Noise: Hearing is a sense that is lost more slowly than the eye. There are even people who sleep in noisy places because they get used to it, but still, a different sound than normal awakens us to cause us to stress, possibly by a protective instinct.

- Nerves: Any tension disrupts sleep and be thinking about solutions to various problems, avoid the rest. In these cases, it is important to breathe deeply, relax-horizontal position is favorable for relaxation, and allow the body to reduce its functions: breathing during sleep is reduced as heartbeat, blood pressure drops and temperature body, the liver secretes less bile and digestive system becomes less active.

Rules for Better Sleep

1 - At bedtime, do so only in a room designed for it. Keep quiet, comfortable, well ventilated and a suitable temperature. Carpets and heavy curtains help reduce the ambient sounds and darkness are necessary to promote rest.

2 - Many people eat, read, watch TV and even work in your bedroom. This is not advisable when the sleep-wake cycle presents some alteration. There is an unconscious connection between the bedroom and sleep, take it into account will be important for its improvement.

3 - Establish a regular amount of hours to stay in bed at night and wake up at the same time every morning, is a way to establish a habit sometimes altered or ill-conditioned. The sleep-wake cycle is based on the time you get up. For that reason, staying in bed longer than usual after a poor night's sleep, you may also alter the dream the next night.

4 - Go to bed early to recover lost sleep is not helpful if you do it much earlier than usual. 1 to 2 hours is sufficient. Try to avoid oversleeping on weekends or holidays.

5 - If you feel the need to take a nap, try to avoid or reduce the length of it. Do not sleep more than 20-30 minutes. That time will be enough to make you feel recovered, without interfering with nighttime sleep. Place an alarm or call yourself by someone. No CONFEA that automatically wake.

6 - Observe the conditions of the mattress regularly used, as should you share with him important hours of their life and their relationship is fundamental to their welfare.

7 - A statement that may seem trivial is to carry out daily walks, preferably at either end of the day: after breakfast or before dinner, preferably at times when there are desirable light diurna.También some light exercise outdoors as swimming or cycling. Try to be active, even indoors, for example, if you feel drowsy the TV and watch hours of the day, stop and try to start another activity that punt.

8 - Basically, do not be swayed by the calm of daytime sleepiness. Remember yourself and try to stay alert during the day. Dealing as peacefully as possible of what happens during his waking hours, is a way of achieving peaceful night for a good sleep with beautiful dreams.