How do we fall asleep?

If 20 minutes of going to bed we have failed to reconcile sleep we'll go to another room and will make some monotonous activity until he comes the somnolence

How concilar sleep? Many people suffer from insomnia. To help you to overcome it, we propose a series of tips sleep"width ="333? height ="500? / >
Do you have ever had any problem to fall asleep?
Insomnia is a problem that can affect us at any moment of our lives, especially when we are going through difficult or traumatic events or stressful circumstances and situations. In these situations, therefore, is when perhaps more need our colleague, sleep, so that it allows us to relax.

For this reason, we will give you a few tips, that implementing them will help you to get to sleep much. However, when the process becomes chronic, it is go to a specialist.

The concept of sleep hygiene

The first thing, is to maintain good Sleep hygiene. But, what is a sleep hygiene? We refer to all those habits of conduct provided the beginning or maintaining sleep. As for example:

• Do not consume drinks containing caffeine or other exciting at least 6 hours before going to bed.

• Not drink alcohol from the first hours of the afternoon.

• No smoking at least two hours before going to bed.

• Try to exercise moderately on a regular basis.

• Perform a light dinner. (At least they should spend two hours before bedtime).

• Conditioned bedroom so that it predisposes to sleep: eliminates noise, low light, pleasant temperature and comfortable bed...

• Activities of slowdown that relax, and do not require significant intellectual activity or stress such as watching the TV, read...

6 tips for return to sleep

If you have difficulty sleeping, you should also control the stimuli around us, since normally have partnered the situation "try to sleep" to the anxiety by not be able to sleep, sometimes keeping a constant self-monitoring to our feelings and our body trying to force the onset of sleep. To do this:

• Try to lie approximately at the same time that we used to make before you start to have problems.

• Get into bed, turn the light off, and try to sleep thinking about a pleasant image.

• If after 20-30 min We have not slept, we can get up and go to another room, sitting comfortably and will some monotonous or boring activity as reading a book uninteresting or watch a boring TV... to notice signs of drowsiness, which is when we will come back to bed.

• Get up at the scheduled time, even if we have slept little, to not move our sleep schedule.

• It is not convenient when we have these problems sleeping during the day, or exciting beverages.

• Use the bedroom only for sleep.

Finally, you must insist on repeat patterns for as many days as needed to normalize your sleep pattern, and above all patience. That Yes, the most important of all, is relieve, alleviate or solve your problems.
Luck!

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