Sleep well in addition to being essential and makes health. It helps prevent the development of diabetes, heart problems, depression, stress (stress) and to obesity. But sleep well does not mean sleep too, and yes, sleep quality. Sleep 6-8 hours a day are already more than enough.
Tips for sleeping well and end up with insomnia
The place where you sleep, should always be clean, dark, quiet and ventilated. The fall of light and temperature stimulates the production of melatonin, which is the sleep hormone.
If you are tired and worn out, know that a half-hour nap already helps restore sleep-deprived and promote memory and reasoning.
Set times to sleep and wake up. Before going to bed, read or listen to a quiet music, relax and take a hot bath. Avoid getting tense, because in this state your body produces cortisol and adrenaline that are responsible for sleep loss.
Avoid consumption of stimulants like coffee and chocolate in the evening. Maneire in alcohol and try not to eat heavy foods to your dinner. If you need to take medicine, natural or black box, please check the guidance of a doctor.
It can not be too low or too high. The ideal is to keep neck and neck aligned, whether you’re on your back or side.
You can not be soft (those that deform with their weight, as the foam), and not so hard to force you to maintain a stooped posture (such as mattresses made only with spring). The use of a good mattress helps prevent back problems.