A good night’s sleep, not only improves your mood, but also improves your appearance. Unfortunately, only 25% of the population is sleeping the recommended 8 hours per night, and the most common mistakes that do not allow getting the most sleep. Learn from these mistakes, to feel your best.
Watch TV before Bed
The experts recommend that 40 minutes before bed if you avoid TV, computer or any other electronic device, in fact, these or must be in the room. The artificial light of the screen fool your mind so it flies think still not bedtime.
Check the Clock Constantly
Keep looking at the clock to see how long you still have to try to get some sleep before the alarm sounds, only helps to increase anxiety. A recommendation is to keep the watch away from the bed, enough so that you can’t see it. So if you want to see the time you’re going to have to get up. You don’t want to get up in the middle of the morning just to see the hours.
Talking on the Phone
While talking with family or close friends is part of the daily routine, talking on the phone before you go to sleep can be detrimental to the quality of your sleep. A recent study showed that those people who spoke on the phone for a long period before sleep, took more time to get to a deep sleep, and with shorter periods.
Sleep in a Room Inappropriate
A room that is too hot will not allow you to rest properly, because any temperature above 22° C does not send the appropriate signal to the brain to fall into a deep sleep.
Leave the Lights on
The shimmering glow of digital watches, laptops and other electronic equipment can have enough light to disrupt severely the melatonin levels (hormone that helps you fall asleep and stay asleep). You want more proof? Before Thomas Edison to create the light bulb in 1879, people slept on average 10 hours per night.
Coffee, tea and or any other drink containing caffeine stays in our body for long. So is recommended by doctors who don’t drink caffeinated products at least 8 hours before bedtime.
Another reason to quit smoking is that it greatly harms the sleep. A recent study found that smokers have a higher level of brain activity during sleep, resulting in a poor quality of sleep and consequently on less rest. Watch out for your last cigarette at least 4 hours before you put your head on the pillow.
It might even sound like a spoilsport, but for a truly restorative sleep at night, you should stay away from alcohol. Maybe a glass of wine can help you sleep, however the alcohol coming into the bloodstream will put you in a State of alert and will not allow you to sleep soundly.
Wide Pajamas are not sexy, but they help you sleep better. A recent study found that sleep tight clothes can interfere with heart rhythms enough to reduce the levels of melatonin and increase body temperature, exactly the opposite of what the sleep needs.
Sleeping on your Stomach
Dermatologists say that sleep for years with your face in a pillow, sunk in addition to wrinkles harm also thoracic and lumbar region. The best way to sleep is on your back or side, with knees slightly bent with a pillow between your legs and ankles to the lumbar region don’t get stretched too much. Your head should be on the pillow and that fits perfectly in the gap between the neck and the shoulders.
Go to bed with Makeup
Remove the makeup. Wash your face before bed removes the skin accumulation of fat and dirt from all day and help prevent clogged pores, which is the cause of blackheads and pimples.
But what you should do to get a good night’s sleep?
- Have an appointment to go to sleep and get up.
- Go to bed only at bedtime, anything to take a book, cell phone, or anything else.
- Sleep in a healthy environment.
- Do not ingest alcohol close to bedtime.
- Do not take medicines for sleep without medical advice. In addition to harming the sleep can lead to dependency and you also bring complications to your health. Even worse if ingested with alcohol.
- Avoid any drink containing caffeine (coffee, tea or soda).
- Do physical activities, but never close to bedtime.
- Dinner at appropriate time and in moderate amount.
- Let the problems out of the bed and the room. They can remain to be solved.
- Right after dinner try reading a book, listening to a song, perform any activity that you relax, let you relax.
We said above about the importance of melatonin. You know what this hormone and why he has everything to do with your beauty?
What is melatonin?
Melatonin is a hormone produced in the brain by the Pineal Gland. The synthesis and release of melatonin are governed by the light to which we are exposed, being stimulated by darkness and suppressed by light, so that this hormone has a lot to do with our cicardiano rhythm (rhythm cicardiano represents the period of a day, 24 hours, which complement the activities of the biological cycle of living beings) and the functions of our body during the day and night. Melatonin is who “runs” our internal clock, that is, adjust the cycles of sleep and wakefulness.
Melatonin acts as a natural sleeping aid. Sleep induced by this hormone is of good quality and the person has an awakening rested and excellent.
The antioxidant effects of melatonin are known as the “youth hormone” since your depurative action of free radicals is more effective than vitamin E and Ascorbic acid.
So what do you do? Meet the ten steps to get a good night’s sleep, that it will be a great start.