Quality Sleep Tips

Sunday, October 2, 2011

How to optimize your sleep quality and can wake up fresh the next day
For Quality Sleep
Get enough sleep at night is important for health. Adults need a minimum of 6 to 8 hours to sleep for the sake of refreshing the mind and body. Here are some tips for your sleep quality:

  1. Reduce caffeine intake as a whole, as contained in coffee, tea, or chocolate. Dinner earlier or at least two hours before bed will help prevent digestive work too hard.
  2. Avoid working too hard, because it can spur the cortisol hormone, which will prepare the body for activity. When triggered by energy-consuming activity, this hormone will emerge more quickly and you will awaken in the middle of the night.
  3. An hour before bed, do a calming activity, such as listening to music, meditation, yoga, warm baths, or lull baby. Avoid conversations that racked his brains with a child or husband. You can discuss it in the morning when the mind and body refreshed.
  4. Lay the body in a comfortable place, and gradually relax every part of the body while imagining a pleasant place.
  5. Make sure you consume enough magnesium and calcium, a mineral that can help relieve stress and prevent depression. Every day, the body requires at least 320 mg magnesium and 1,000 mg of calcium. Foods containing magnesium include beans, tuna fish, spinach, oatmeal, bananas, oranges or strawberries. While calcium is contained in some green vegetables, dairy products, sardines, nuts and tofu.

Do not forget to pray that you are given the protection and strength to face tomorrow.


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