Remedies for sleep

• A tablespoon of oil.
Since ancient times, oil was the food of the gods, of regeneration. Active parts of the brain that are associated with sleep. How animals use fat for winter dormancy, should take the habit of drinking a tablespoon of olive oil before bedtime.

• Ayurvedic Recipe.
Ayurvedic medicine offers an original advice: eat a mashed ripe banana with a tablespoon of cumin seeds.

Antisueño habits.
• Do not overdose on television. Sleeplessness feeds on overstimulation. Although it appears that TV numbs really not, when we sleep and dream more savvy will be very poor quality.

• Avoid strong emotions As the discussions, the controversial debates. A good walk before bed improves mood and promotes digestion.

• Never fight with insomnia If disclosed in the dead of night, do not fight with the inevitable: asúmalo as casually as possible, as something that happens. Get up, drink a glass of milk, read a little and go back to bed.

• Beware of psychoactive drugs increasingly seek solution insomniacs psychoactive drugs. With risk behavior. A recovering stroke tablet sleep but shuts vitality. The emotions and relationships become opaque. Conditions are indicated in severe anxiety, severe insomnia or depression of deep origin. The term should not exceed the month. The risk of dependence is real. You start with small doses under medical supervision and then increase themselves. At the end metabolism is becoming slower, until you install the chronic fatigue.

Tips for better sleep

• Organize regular daily activities, maintaining the same schedule each day for food, work and rest.

• Once home, leave the clothes we wear to work and change it comfortable clothing and slippers.

• In the case of women, accepting that certain hormonal changes like menstruation and pregnancy and menopause can affect Sue does. When this happens and you have to talk to doctor and not despair.

• Enjoy some lulls you last day as a lower stress level best ca ity of sleep.

Little sleep and bad fats

Lack of sleep feeding.
Sleep can be a form of dieting. Very little sleep increases the chance of becoming obese, says a recent study. Humans burn fewer calories when sleeping, so it may sound contradictory that more sleep prevents weight gain. However, it was discovered that people who sleep four hours or less per night were 73% more prone to obesity, perhaps due to the effects of hormones in appetite.

The study conducted at Columbia University was presented at the annual meeting of the American Association for the Study of Obesity in Las Vegas. The study analyzed data from 18,000 people between 32 and 59 years of age who participated in a national survey conducted in the 80s. "But it has more to do with what happens to the human body when deprived of sleep with the amount of activity which has been submitted," said the doctor in charge of the study.

Apparently, lack of sleep is related to the reduction in the levels of the hormone leptin, which regulates appetite and weight and tells the brain how much energy is available in the body. As a result, then, the less sleep sends an impulse to the body to begin to eat and store fat.

Exercises and tips for sleeping well

If after a hectic day, you simply want to get to your house and sleep, but thanks to the accumulated strain can not get to sleep. The following exercises will help you relax, and enjoy a peaceful rest: A dark, put soft music.

• Lie down and close your eyes.
• Make a circular motion with the ankles of both legs.
• Relax the muscles of the spine to the shoulders.
• Release the tension accumulated in the abdomen and chest.
• To relax the arms, start with the finger up to the shoulders.

• Complete, by relaxing the muscles of the neck, neck and face.

Make practice for 15 minutes

Sleeping late is a biological questions

Good news for teens who do not wake up to 3 or 4 in the afternoon: his stuff is not laziness, but a biological need. Work done by biologists at the University of Siena in Italy showed that this custom is the result of a process of "setting the time of the internal biological clock" that, influenced by the hormone melatonin-substance in the brain that regulates rhythms sueño/vigilia- is "ahead" to get in tune with the times of the hormonal cycles of maturity.

During this adjustment, the melatonin increase its concentration in blood over time, leading to sleep until the afternoon. Similarly justifies the stamina of teenagers off the haggard: Scientists found that during adolescence the concentration of melatonin, inducing sleep, down to a minimum after midnight.

How many hours of sleep babies need?

The dream is a state that evolves gradually with age. Thus, at six months, babies tend to sleep an average of 15 hours a day, 12 of them during the night and the rest spread over short periods of rest in the morning and afternoon. Gradually, the needs of sleep are reduced. At the same time, increases the duration of sleep at night, while the daytime decreases.

In this way, to meet the first year, many babies do not sleep more than 14 hours a day, mostly at night, and only do a little siesta after lunch. This, although it may be shortened, should not be deleted before the three years.

The causes of insomnia in children

We, too, adults, reveals to us and sometimes nightmares. And a boy of nine, ten, eleven, is still a child, and every child is subject to growth crisis that generate anxiety. Admittedly, there are more quiet than other years, but the development crisis reappeared from time to time. In a few more manifest than in others and in different ways. The sleep disorders are a way to externalize something that happens.

The causes of distress may vary. For example, feelings of guilt, that at this age can have different sources: the sexual curiosity, the school problems ... There are also tensions with colleagues, feelings of inferiority or inadequacy in front of family demands or school (or that the child is imposed).

Not forgetting the causes of distress that may occur at any age: jealousy between siblings, tension between parents ... Also events of the past that have not been well assimilated can leave a residue of anxiety and upset the dream: the death of a family, disputes between parents ...

Also frequent are the anxieties caused by the vision or knowledge of tragic events: accidents, assaults ... that dramatize even more if the parents themselves are transmitted to the child anxious and fearful their mentality of the world.

Sleep surface

The dream is a regular decrease in activity, which occurs so that the body can rest. While the dream we always seem like it is not at all uniform. During the night, there are three to five stages of sleep, each of which includes five other phases. During these deep sleep is not the same. Each cycle begins and ends with a sleep surface (which is called duermevela).

In the middle, sleep is very deep. These cycles are repeated approximately every hour and a half. That means that the dream of a child are alternating, almost constantly, and deep stages of sleep surface. It is in these stages of sleep surface when the small turning in bed, moving eyes, he complains, can go to mourn, and so on. Because they are not deleted motor activity.

All this can be considered normal, although not all children behave the same way when you are sleeping. The most nervous are prone to instability during sleep and wake up more easily by any environmental disturbance.

When a guy makes sudden movements or dry while you sleep, there is no need to worry about. But it is recommended that during the day is quiet, especially a while before bedtime. If the environment around him is fun, relaxed and relaxed, it will be more serene and no doubt will sleep better.

The dream seems to us a uniform process, but it is not. It consists of three to five cycles. Each of them comprises five phases, during which the depth is not the same, but it varies considerably.

Nightmares or sleep terror?

Every night we dream about five or six times. The dreams of boys under the age of four are still very structured, and little action. But, at the age of five or six years, are beginning to be dynamic, with an increasingly complex, but almost never the small acts by itself but it is the passive victim of the actions of others. So, not surprisingly, are especially terrifying.

It should make clear that a nightmare is not the same as the so-called night terror. In this case, the child wakes up out of his mind, screaming and visibly frightened. Do not know where it is, nor responds to the words of parents. After five or ten minutes everything happened. The small it turns around and still sleeping. The next morning not remember anything.

Some sleep researchers, the explanation for this phenomenon is clearly organicist: at each stage of sleep light (in which we dream) is followed by another deep sleep. When the child is unable to move from one phase to another, it appears the night terror.

The measurements of brain activity, the heartbeat and respiratory rate show that all these activities corporal was shot in seconds. It is advisable to caress the child, but should not try to wake him. Some doctors assume that it is hereditary, others that can be triggered by lack of sleep.

And, of course, continues to have great weight psychoanalytic interpretations of these terrors as a symptom of a more serious emotional conflict and deep on that parents should think or even go to a psychologist.

While the night terror has no positive role, dreams are necessary, even nightmares. Through them, children are freed from many of the tensions that can not be disposed of during the day.

Often the kids express their feelings to go to any animal, ogre or monster mix of both. Not usually a very complex symbolism, but at times, even as these dreams require a simple key to understanding them.

For example, a crocodile-or any other monster with many teeth-symbolizes aggressiveness. But what kind of aggressiveness is, it depends on each child and their personal circumstances.

Perhaps afraid of being devoured by his own mother ( "You besos to eat"), who out of pure love overprotecting or, perhaps, what dominates and does not leave space for independence. A wolf that chases the small could symbolize a father too authoritarian.

Insomnia during pregnancy

EVERY NIGHT, AN ANTI-INSOMNIA
In the last trimester of pregnancy is not easy to sleep, much less sleep "a loose-footed." The baby still does not know to sleep at a stretch and may be moved without stopping at any hour of the night.

One of the most effective measures to invoke the dream, at bedtime, is to give a quiet walk outdoors. The glass of warm milk and a pleasant bath with natural essences also give good results.

If after a break, slope back to sleep, there is no choice but to remain calm. The night offers a fantastic opportunity to relax or converse with the future baby. We must not squandered.

Why are hoarse?

This noise is the result of vibration of the soft tissues of the merits of the throat. In general, there are three factors contributing to such vibration:

A) Muscle weakness.
The muscles of the throat relax and the tongue is retracted, if we add the force of gravity, it is easy to understand why people grunt to sleep face up.

B) busier. Invades the airways, for example, the uvula or bell measured normal four millimeters on average and some people become three times larger.
Obesity causes three times more the possibility of snoring. The irritation of the throat produce inflammation and narrowing of the upper airway.

C) nasal obstruction by frequent causes such as allergies and deviation of the nasal septum.
Note: The Syndrome sleep apnea (SAS) is manifested in some cases where the airways are blocked completely, so that breathing is interrupted by seconds, the patient was half awake, make efforts to breathe and re - sleep. This process is repeated several times at night, and may cause serious heart and lung problems.

No more snoring!

Although generally considered snoring continue with humor as a consequence of normal sleep, but is now known as a major symptom. The snoring can affect not only the relationship in marriage, since the lost countless hours of rest arise dislikes more serious.

The Roncador presents dry throat on waking, bad taste in the mouth, headache morning, decreased sexual desire, decreased concentration and memory, sleep during the day and fa Tiger morning. The snoring may mean also a degree of SAS (Syndrome sleep apnea).

How to combat the insomnia

In a scale of tortures, the only thing that can end up overcoming the fact of having turned the whole night in the bed without being able to sleep, is it tired that you feel the following day. And you are not necessary to dimension, the drop productivity that you show up that day in your labor day. But also, other aspects of your daily life are affected, from your weight, to your sexual activity, from your family life until the relationship with your partners.

In these cases you only want to faint and to be with the mind in target during next eight hours, but your head becomes obstinate in being returned to a thousand revolutions per minute without you can shutdown the damned alarm clock! Then, all those questions that you could not solve during the day, appear exactly when you want to sleep. And of course: they contribute to stay I wake up!

In this case we advise you that before going to the bed, call to your office and let a message in your answering machine with a list of things that you should carry out the following day. This will help you to clarify your mind and to maintain it fresh to solve your concerns well. You can also withdraw your carefulness of annoying pansies, closing the eyes and counting slowly from a hundred until zero, and displaying each one of the numbers.

Another case that cause the insomnia, is the high temperature. In the summer generally, you will have more nights in candle than in the winter. This is because a narrow connection exists between the heat and the insomnia. The temperature of the body begins to download at night, what indicate to your brain that are moment of sleeping. And if in that moment in your bedroom is unbearable the heat, your body won't reach the temperature that he/she need to make it.

For all ésto in this class of status, you should get an environmental thermometer and to measure the temperature of the room. The ideal temperature so that you reconcile the dream you are of 25 grades or less. If the temperature is bigger to the one mentioned, the only thing that could help is the air conditioning or a very efficient fan. Another alternative is that you take a warm bathroom before going to bed. It can seem contradictory, but the certain thing is that when you leave the water, your corporal temperature will diminish quickly. If you don't have time for an immersion bathroom, put on some warm stockings. These will help to that the veins of your feet dilate and the heat of the remainder of the body goes for your feet.

The power of the nap

If your boss surprises him sleeping, tell you that you are for the good of the productivity.
In a studio carried out by the university of Harvard, 30 people were browsed 4 times per day to see with what speed they could process information (they were shown an image of diagonal lines quickly in a screen and they were requested that they indicated in what address they were inclined).

The acting of 10 people that you/they stayed awake during the whole day it diminished in 50%, while people that slept a nap of one hour soon after of the noon answered the last test equally well like in first o'clock. People that had a nap of half hour even acted better than those that didn't sleep.

Another actual technique consisted on carrying out a different activity.
People to who a lightly different image was shown in the last test undeleted your qualifications of the first tests.

Technology to delete the snores

Dos of the technologies more used to delete the snores they are the radio frequency and the laser. Both are surgical interventions whose end is to reduce the size of the palate and the throat.

The laser shows up a strong drawback in front of the option of the radio frequency. The intervention with laser (a little less successful than your competitor), goes accompanied by an annoying and prolonged pain post surgical. The radio frequency use, on the other hand, bears minimum nuisances after the surgery that you/they disappear with the usage of cold drinks or of a common pain reliever. On the other hand, the radio frequency technique doesn't cause wounds neither you require internment, showing up at the present time like a good solution for the respiratory problem.

The treatment of the radio frequency whose more actual version is the named "coblation", is based on the application of a special class of radio frequency that remove and you reduce tissues. Your use, as much in naríz as in the palate, corrects the obstruction allowing an express relief. For it, you are applied in the affected field a tip that emit radio frequency during 10 or 15 seconds, procedure that repeat in three or four different points, diminishing the thickness of the tissues and increasing the muscular shade. The intervention doesn't last more than 5 minutes and you are carried out with a minimum of local anaesthesia.

The procedure Coblation achieves that the snore attenuates until disappearing in the following ones 4 to 6 weeks.

Dreams and data revealed when dreaming

To dream is to open a gate of the most hidden pansies in the mind.
All the hopes, ambitions, desires, fears, phantoms, friends, good times and bad reside there, they are part of the primitive mind and they constitute an access channel to realities that are beyond the reach of the logic, they have been studio object through the centuries and they are an important part of the up-to-date psychoanalysis.

The numbers have always had a charm for all the human beings, always a memory or a tragedy associates to a number. The numbers are present in all the acts of our life, the day that we are born, we marry, our children are born, we have a nro of identity, the pigeonhole of the club, the location nro in the register of the school, we live in a house of such street... and a such nro, the patent of the car, of the moto, registers it of the boat, the day that we graduate, the day that we die.

The dreams are constituted of pansies of the dreamer one. You are very difficult, if not impossible, to interpret them if one doesn't know to the dreaming one. To recognize the meaning, you are necessary to know the person's "antecedents." For this same reason, the best interpretation can give it the same one dreaming.

The elaborated dreams contain scenes, characters, scenarios and objects. You have been proven that it can have dreams in anyone of the phases of sleeping human. However, more dreams are remembered and the dreams are more elaborated in the call phase REM (Quick Movement of the Eyes, for your initials in English Rapid Eye Movement) that take place in the last I scheme sleep cycle.

Blind people dream
Those that have been without view after the birth, can see images in your dreams. And people that are born blind, you also dream although you don't see images, your dreams are similar of having lived and they involve but to your other senses as odor, tact and sound. You are difficult for a person that can see, to imagine this, but the necessity of the body for the dream is so strong that you are able to handle virtually all the physical status so that this pass.

We forget 90% of our dreams
The the first 5 minutes after waking up, you forget half of your dream, and to the so single 10 minutes to pass 90% of the dream has left.
The poet Samuel Taylor Coleridge, woke up one morning after having a fantastic dream, and you prepared to write your "vision in the dream" in what would transform into one of those but famous poems: Kubla Khan. But you were discontinued, Coleridge treatment of continuing with the poem but you could not remember the remainder of your dream, and the poem was never ended.
Surprisingly, to Robert Louis Stevenson arrives you by means of a dream the Physician's history Jeckyll and Mr. Hyde, and you are but writers that have said this, are also said that Frankenstein of Mary Shelley was born for a dream that this you had.

All dream
All the humans dream (to exception in cases of psychological extreme dysfunction) but the men and the women have different dreams and physical reactions. The men spread to dream but about other men, while the women dream to the similar with men and women.

The dreams prevent the psychosis
In recent studios it has been demonstrated that to people that are wakened up exactly when they begin to dream, but that even so they sleep your 8 hours, they experience concentration difficulties, irritability, hallucinations and psychosis signs after single 3 days.

Alone we dream of what we know
You are natural that in our dreams they are however full with strangers that are part of our dream, your mind you don't invent your faces, they are expensive of actual people that have known throughout our life, but that we don't remember.
For that that the evil murderer of your I finish dream you could be the person that you had dressed for years in the gas station. We all have seen hundred and hundred of expensive throughout our lives, for what our mind has a without characters' end that use during our dreams.

Not all dream to color
To the around of people's 12% dreams alone in target and black. The remainder dreams to color.
All the people spread to dream in common of things, relative status to the school, to be pursued, to run slow in some place, to fall, to arrive late, sexual tests, teeth falling, to fly, etc.
You are ignored if the dreams related with violence or death, they have an emotional but strong load on people that dream to color against people that dream alone in target and black.

The dreams are not of what you/they try
If your dream is in particular about some thing you always are not about that.
The dreams speak in a symbolic deep language. The unconscious mind is about comparing your dream with some similar other thing to this; you are like in a poem that he/she say "the group of ants it is like one schemes that you never stop." I say you would never compare it with the meaning of that you line, against for example, "That beautiful one to grow dark is as that beautiful one to grow dark." For that that without importing the symbol that your dreams eligan are not very probable that refer to your simple meaning that to something symbolic.

People that have stopped to smoke, are sleepy but lived
People that have smoked for a lot of time and they have left it, they report dreams a lot but lived of the normal thing.
Also, according to Journal of Abnormal Psychology:
Around 293 smokers in abstinence from among 1 and 4 weeks, 33% reported to have had a related dream at least with smoking. In most of the dreams they were seen themselves smoking and they felt negative emotions as panic and you accuse. These dreams of smoking were the result of the abstinence, 97% of the fellows had not had a dream where they smoked before the abstinence, likewise, and your incidence was but significant according to the duration of the period without smoking that they took.

External stimuli invade our dreams
This is known as Incorporation of the dream and you are the test that surely many have had, when an actual sound incorporates somehow to what we dream, in the personal thing to my you happen me much since I sleep with music, and they have been countless the occasions in that in my dreams this some song and when I wake up I realize that you were sounding that song specifically.

These paralyzed one while you dream
Although you are incredible, your body this paralyzed one during the dream, this is to prevent that your body realize the actions of your dreams, according to an I articulate on the dream in Wikipedia: Some glands begin to segregate a hormone that he/she help to induce the dream and your neurons send signals to the spinal cord that cause that the body relaxes you and later be essentially paralyzed.

Infantile nightmares

Regarding the infantile fear, this is relatively easy of reducing: coarse with redear to the boy of an environment in the one that feel safe and understood. Now then, many psychologists affirm that, the children with dysfunctions of dream, night nightmares and even fear to sleep, they are expressing a family problem that you are to try before you get complicated.

The infantile neuroses should be previously to the consolidation of the problem in issue; otherwise your sequels will crawl a lifetime. The school phobia on the other hand that spread to begin about the 3 or 4 years of age, it can rebound in the boy's social relationships and in your performance. You are known that you affect more to the children than to the girls, but the lawsuits of this generic distinction are ignored.

The specific phobias are habitual in the childhood; I eat for example to the dogs or winches, darkness, among other; although the correct thing is that the boy, as you grow you acquire the necessary surety to reject those irrational fears and you find other channels to come undone of your pressures. If the fears last after the first adolescence, the problem has been set up.

In general, the phobia doesn't usually have an explanation racinal. The same one phobic, you argue that you are about bare "foolishness", but the certain thing is that it cannot be controlled optional or it can derive others. So, near 60% of those who suffer social phobia, end also suffering other phobias, depression and wonderful disorders. You are communio to hear in the queries, so fatidical reflexines as for ejemlo this: "Not I can accept an invitation, I cannot leave my house." Many experts consider these dysfunctions fruit of an interior conflict that the person has not been able to overcome in your moment and that you should be compensated in some way.

for other side, you are normal that the phobic one rejects your problem: you prefer to forget it and to avoid as much as possible, what frighten you. The own feature of the phobia like sequence of a traumatic association of the childhood, note us to a solution: you should be related with a positive sensation. Your cure is complex and laborious, for which should trust to a professional and to be carried out in a gradual way. To allow the time to happen doesn't make more than to worsen the status.

Sleep is Good for the Memory

Starting from the XX century and with the input of the artificial light, they have gone decreasing progressively the hours of dream in the population of the industrialized countries. This new reality that among other allowed to extend the family activities and of leisure, and you implanted the night work and for rotational shifts, you also modified, of drastic way, the lifestyles of millions and millions of people. Sleeping, far from being an inactive stage of rest, you are a state of biologic intense activity during which hormone changes, metabolic, thermal, biochemical, cerebral and mental, are operated fundamentally to achieve the balance psicofísico and the sensation of well-being during the day. If you doubt, to sleep is important. You not only know it who sleep bad: you are difficult to think that you are about a banal issue if the organism invests in this a third part of the life.

One of the main features of the dream, and maybe the most sophisticated, is to strengthen the memory: the most recent investigations demonstrate that the process of storing the information in the memory is carried out while you fall asleep.

During the night dream, the incorporate data are reactivated and reproduced time and again by the hippocampus - very petty field of the interior of the brain where that is stored that memorize. With each repetition, the information is sent, in turn, to the cerebral cortex, where you leave recording more and more deep in the brain tissue, integrating this way the called "memory of long term." That is to say that while you fall asleep, the informations pass on one side from the brain to the other one. therefore, what memorize during the day, consolidates during the night. This is the lawsuit for the one which who have slept well he/she can have to the awakening a more ordered vision of the problems that you/they have been pending, or even to find the olución to a problem while you fall asleep.

During the dream, the brain comes off of the whole useless information of the day and new connections take place among the neurons, with the appearance of more and cerebral better circuits. And to bigger circuits, bigger performances of the stocks of the brain.

The stressful very traumatic tests are recorded with stability in the memory and vivid memories that last in the time take place. On the contrary, the stress if you are less intense but more prolonged, you injure the hippocampus and therefore, you deteriorate the memory.

To sleep is since an irreplaceable feature you are the only mechanism of which prepare the brain for your own retrieval. During the dream, the body, the brain and the mind you restairan to themselves although, paradoxically, all continue very enabled.

Then in that statement that at some time all hear that you said: you seek advice to sleep on it the serious subjects before making a decision", we can say that you have a lot of effectiveness, since the best thing that can make the person before a problem, a challenge academic or complicated decisions, is exactly, to sleep well.

Help to Get Up Early

Is it you difficult to wake up? Do you feel fatigue in the morning and do you feel that non podés to start up well the day? Are you tired of getting up before going to laburar or the school and to be speeded without having breakfast? Do you lack ENERGY in the mornings? If this is your status you entered to the one post correct to solve your problem and to take a life but harmonica and to take advantage well your days!

How to get up but early

- The most important thing: Convince you that want to get up earlier

What benefits buscás when getting up earlier?

To see the dawn? To work in that project without ending for ullage of time? To antedate the slopes of their day?

The most important thing is that you really want to get up earlier that he/she has a MOTIVATION to win some up-to-date hours, and you make it in an optimistic way.

Transformá your pansies: To get up early is a privilege of few.

If you make it for obligation, or for that heard that the men with fortune always get up early, you are destined to not achieving it. Your willpower is the key. Your body will adapt.

- Utilizá your willpower and DO IT.

Some people will suggest you that you don't make drastic changes, and that first try to get up 15 minutes before their habitual hour. And after he/she gets used to this new schedule, intentá to get up 30 minutes before your habitual hour, and this way until arriving at the wanted hour. With this method, they can take weeks to get used.

That is a cutting of time. Programá your alarm at 6:00am o'clock, 5:00 or up to 4:00am o'clock, and GET UP!. Pensá in all the things that you prune to antedate, in the productive thing that it will be your day, and utilizá that mental image to motivate you.

Perhaps you sit down with dream during one day, but if the deseás, your body will adapt soon. It is for sure that same night, learn how to sleep earlier.

*A bathroom and to the bed!

To take a warm bathroom is an excellent form of relaxing your body and their mind. It is important that the water is not too warm - we don't want that its body is overworked, but rather it relaxes himself in a tempered bathroom of water that he/she helps to relax himself. Don't take a shower unless it feels very impure!

*To avoid certain substances

People that suffer insomnia should avoid substances like the caffeine (you, coffee, chocolate and drunk type coca queue)

On the other hand, it is necessary to avoid the alcohol and the tobacco plant. Although many people believe that the alcohol helps to sleep, in fact it is not this way. To consume alcohol before go to sleep him/her will be able to help to fall asleep soon, but as soon as your body misses the stupefying effect of the alcohol, you will wake up and you will have difficulties reconcile the dream again. If you suffer dysfunctions of dream, debés to abstain to all coast of the alcohol, tobacco plant and the caffeine.

*To prepare their bedroom

To sleep well during the whole night it is very important to procure a fresh environment, with a temperature around the 18º. To the possible being, open tené the window of your bedroom. If it is winter, it is preferable to go to the blankets or quilts to go up the temperature of the heating.

*Problems in the bed

People that have problems with the insomnia hours and hours can spend during the night you wake up in the bed. With every minute that happens, more nervous they put on and the whole process transforms into a chicken-and-egg situation. Not being able to sleep them causes stress, and the stress impedes that its body and its mind is able to relax himself enough like to be able to fall asleep.
Non debés to stay in the bed trying to reconcile the dream during more than 30 minutes. Passing a half hour, the most advisable thing is to get up, to read a book, to take an infusion or to hear relaxing music. The activity that realizás should be good to relax himself - it is not worth to start to work, to exercise or to begin a prescription.
Once be able to be more relaxed, it can return to the bed to sleep.

*To use their alone bed to sleep

Your brain carries out associations with different things and sleeping. If you sleep you looking at television, possibly your brain will make a connection among that and to sleep, and in the future he/she will give you dream and/or to get tired when looking at tele. The same thing goes for the beds. Dejá the bed to sleep and for the sex (or better, I diminished the chances of falling asleep after having sex AND you inventive and dye him in places but creative). If usás your bed for activities that you/they need that you are awake as for example to look at tele, to read, etc., then you will find but difficult to fall asleep there. This is not worth for all, some people can fall asleep in public, but it stops most of us it is a good commission to continue. And acordáte, if you are having problems when sleeping, he/she makes something very monotonous and desintersante. Read you something for the ability or the school, that insurance will make you sleep.

*Not sleep with light

Not sleep with fastened television or some brilliant light. The teles cannot only amuse but rather they damage your dream, but the brilliant lights produce negative goods in the focus of your eyes. If necesitás something of light that you/they are delicate and that they don't warm, and your eyes don't leave this way to so much joder.

*8 hours of dream

Make sure that you sleep 8 hours. It adds something of time if you find difficult to sleep.

*To eat and to go to the bed. Bad option

Not have dinner before sleeping, and poné a vessel of water beside the bed and make sure of staying hydrous before falling asleep. Acordáte of brushing your teeth before go to sleep. Not it will be I abut that encouragement ugly mañanero.

*It withdraws your alarm clock of the bed [/u]
Poné your alarm clock to the opposed side of your room. Him but stupid that prune to make it is to put it where you prune it to reach. Make sure that the is but far from the possible bed. Why? When it sounds you vás to have to wake up and to shutdown it. He/she helps if the alarm is strong and he/she doesn't intersect after a while.

*Something of white noise
The white" "noise will help (as that of a fan) to opacar other sounds that bother to your dream. There are many sounds in the night but there are some that damage your dream a lot.

*Physical financial year

People whose work requires mental effort and it is sedentary they suffer more than the insomnia that people whose work requires a physical effort.

To sleep well, it is not enough that the mind gets tired during the day - the body also needs to feel tired. Single 15 minutes of up-to-date financial year it will provide to their body the physical activity and the oxygen that he/she needs to relax you and to sleep well. If it is able to make 30 minutes, because better. Not he/she has to be a special sport - a tour of half hour every day it supposes an excellent form of exercising.

*Never justify the "5 minutes more", and never return to the bed.

Their body is naturally slack. If still not you acostumbrás to get up earlier, don't justify sleeping more. It will only damage you, and you will feel the effect for more time. today's day, and tomorrow's day. Utilizá your willpower and avoid you to lengthen the process of adaptation.

*Every day at the same hour.

If you are of those that take advantage the weekends to "get up it takes", care. Your body never leaves to adapt to the changing rhythm of 5 normal days and 2 days of insomnia. Non inícies your week with a Monday of bad humor.`

- The morning later

*Despertate to the sonar of the alarm

Make sure of waking up neither well hear the alarm. But you are worth that the hacés and it is a bassoon and you querés to put to bed, but HOLD BACK! If mantenes that I inhabit, the brain associates the alarm with the awakening and the awakening with getting up of the bed again.

*He/she takes a shower to the awakening

Take a shower when you wake up - NOT the night before. This is very important. Walk you to sleep before 20 minutes and get up 20 minutes later. If tenés that to take a shower before going then to the bed (let us say that you were in the gym), hacélo, but same tomáte one a morning. Warm a morning. Any warm thing or lukewarmness will grow drowsy. Then a morning you stick one of lukewarm temperature to cold, your body spends this way its energy in being about heating it

*HAVE BREAKFAST!
A lot of people don't have breakfast, or because they are not able to or because they are not hungry or some other excuse. YET HAS BREAKFAST!. Or at least an equivalent of breakfast. A proteid waved makes you marvel. The caffeine is good at the beginning, but one hour later your body will be more tired that, so avoid it. The Bars of Cereals give A LOT OF energy. Muuucho better than the caffeine and much more dura also - so quick nomas doesn't begin. cométe a fruit. IF creés that non tenés time a morning - TAKE YOUR TIME. Non taking but of 5 minutes to serve you something of juice and to open a bar. Walk you to sleep before, despertáte but early. Tratá of not eating things that have many carbohydrates and fat. If he/she has carbohydrates, you will burn them but the fat doesn't move. If he/she has many carbohydrates, make sure that they are low in fat and vice versa. Alone a commission of health for one morning but energetic.

*Energize you
Don't relax you a lot. To sit down for the breakfast is a mala he/she devises. Comé while hacés other things. Instead of looking at the news in the tele, hear them while you leave. But sitting down you are crashed extra time, andá out by a walk mañanera. Not he/she has to be far. Otherwise I exitted nomás out! Movéte, respirá fresh air, the natural light will help you to begin well the day.