Take a warm bath

Two hours before going to bed, take a warm bath to relax the muscles and facilitate sleep. Let the water pass over your head and imagine that with her, go down the drain all the problems of the day (do not focus on them this time!). Upon exiting the shower, keep your feet warm body to understand that it's time to rest.

Keep the routine

Our body needs routine to work well, which is why it's worth going to bed and getting up at the same times always - well, you get used to fall asleep on time. Over time, your body clock will be adjusted so that you do not need alarm clock to wake up. Oh, and anything to stay in bed longer in the weekend!

Perfume your night

Light a lavender incense in the room three hours before bedtime. Close the door and leave the window open a crack while incense burns. Thus, where the smell is not escape and is impregnated into the environment. At bedtime, the aroma will help to induce sleep. If you are allergic to incense, try drops of essential oil.

Learn to relax

The best way to sleep is quickly relaxing the body and mind. Try putting into practice the following technique:

• Tense and relax all the muscles slowly, the fingers of the feet to the face.
• Then massage your scalp while mentaliza a beautiful landscape.

Avoid general electronics

Cell phones and computers are devices that emit electromagnetic waves that leave you in absolute alert. So avoid being exposed to these devices before bedtime. Not only that, the waves also decrease the time of deep sleep, one that causes the body to recover the energy spent during the day.

Stop watching the clock

Check the alarm every minute only serves to increase anxiety, leaving her even more time awake. Turn the watch face to the wall and allow to control the amount of hours until daybreak. One trick: tell a great story to herself to sleep. Pretend you're on vacation in a beautiful place, and you can relax all you want ...

Turn the fan

When the room gets too hot, the body has difficulty staying healthy at 36.5 ° C. The result is an uneasy sleep, superficial and tiring. Avoid overheating by keeping your room well ventilated - open windows and doors or turning on the fan - and leaving sheets, quilts and heavy blankets well away from the bed on hot nights.

Turn off the light

As with most diurnal mammals, sleep quality directly depends on the darkness of the environment. When the brain registers the presence of light, even a feeble lamp well, he understands that it is still day and is on alert. This may be the cause of that terrible insomnia that arises in the middle of the night.

Your body system is slow and sluggish at lower temperatures

Soon, sleep in a room cooler can be a good trick for you. For many it's impossible to sleep when the room is too hot, turn on the air conditioner and put that half of Grandma (ok, that part of the half was just to illustrate ...). An economical option are those fans who play burrifadas water. They greatly reduce the sensation of heat. Ok You have no fucking fan, then goes into the shower, stick your face there cools the body and goes to bed.

Nicotine is a stimulant

Soon, a smoke before bed is a bad idea. May be what has keeps on overnight. Do not smoke before bed or if you wake up in the middle of the night. I know it's difficult for the boys Marlboro advertisements, but it never hurts to test.

Set your sleep phase

Make your sleeping space in a quiet, dark and comfortable as possible. Pillows clean (should be changed at least every two years), a darkened by curtains in case windows. This will help you maintain a suitable environment for sleep. The white noise (traffic, neighbors, pets, etc.). Creates discomfort and can interfere with your sleep and rest, since it activates the sympathetic nervous system stimulation which is responsible for the state of wakefulness or alertness. If these are bothering you, try to cancel them with white noise produced intentionally by you. A fan pointed towards the wall yields a constant sound, for example. There are CDs of sounds (New Age) nature (wind blowing, rain falling) environments used in meditation, but it can also serve very well to cancel the external noise that prevents you fall asleep.

Try telling a story in your mind

Calm down, do not go thinking an orgy in the middle of the Gaza Strip. Trick your mind with a calm and cheerful story and not focus on anything else. This will help block the events of the day and all the other thoughts that can generate a spiral around your mind and make it difficult to meet with sleep.

Do not read, watch TV, or work in bed

Join activities with your sleep space can confuse your body and make it more difficult to use this space to sleep. Ok, before anyone ask if sex too. Sure. It's great to relax.

Conditioning your body to a physical stimulus

Sounds crazy, but due to our biological instincts are strongly conditioned to physical stimuli. So every night, when you're ready to fall in snoring, give a concrete physical sign - something you would not normally do. A good example is to pick your nose as in the picture, as a gesture of not ta to smell a peidinho. Keep repeating this motion until you sleep. In two or three weeks, your body will learn to recognize this signal as the beginning of sleep time. You only have to repeat this action when you are having problems off to convince your body that it is sleepy.

Try not to freak out your biological clock

Waking and sleeping go at the same time every day makes your body to condition below that pace, meaning that you get tired and be able to sleep in a predictable time every night. Therefore it is not indicated sleep for longer periods during the day. A nap of 15 minutes or nap after lunch can work wonders on your productivity. If you can do whenever you feel like. But these will not break 15min during the day, that night and impairs sleep helps deepen sleep attacks continued.

Do not drink alcohol before bedtime

Do not be fooled by that relaxadinha that alcohol offers, because after a few sips, this substance may loose structures of the pharynx compromising breathing. The result is unbearable snoring, which impairs sleep stages, or the rebound effect, which is when the person wakes up several times at night.

Try not to eat at least four hours before bedtime

Importantly, overeating hinders sleep can lead to heartburn, which is likely to keep you awake most of night.

A turkey sandwich with lettuce and a glass of milk can help you with your sleepiness

Ok, can only be with lettuce. These foods contain all Tripfanos, an amino acid that acts as a natural sleep inducer. This is an important substance for evening meals. However, it is questionable that define levels are sufficient to induce drowsiness.

Ok I know it's difficult

But, keep the TV and computer off for 30 to 60 minutes before bed. The light from the screens can trick your body into thinking that day is still hindering your sleep. Read, write, or listen to music quietly can be a good calming before bed.

Do not exercise at least 3 hours before bedtime

This increases blood flow and makes you well connected. Doing exercises shortly before bedtime will keep your heart rate high and it is difficult to relax enough to sleep. The best time to perform physical activities is in the late afternoon or early morning. Avoid physical exertion after 18 hours.