Immune treatment new penetration in the treatment of neck and head cancer

Getting enough sleep in the daytime until you learn not to start from adjusting your daily rhythm and not to be afraid.

Eight hours of sleeping is a golden base to get enough rest, but with the buzz of life, the app of this rule becomes a fantasy.

Healthy sleep is between six and a half hours at night. Adolescents need nine hours, but we sleep as we grow older. The reason, strengthening the memory and processing new information is one of the most important goals of sleep, and in maturity years we will be less exposed to new information, according to the report of the “Telegraph” newspaper.

So … how do we know that we get enough sleep?

According to the report, if you are more emotional and less sympathetic; If your decisions are random, imbalanced, and if you sleep more on holidays, it can be a solution to getting enough sleep during the day.

Here are the tips for eight hours of continuous sleep at night, especially with age:

Start your day with the right light

Every creature on the field has its own daily rhythm, which is equal to the day and the night cycle we developed.

In mammals, including humans, light often maintains this rhythm to our environment.

In studies that have extended over 15 years, it is found that the eye has the third type of light sensors, which is Don/ Sandhya

These cells are not relatively sensitive to light. In the middle of your room, under the electric light, you are exposed to about 100 lux (a standard measurement unit for the intensity of the light level), which is not as bright enough to align the sleep and awakening wheel.

Outside, even on a cloudy day, you get between 10 thousand to 20 thousand lux and it provides a strong signal. So, you have to go out urgently to control your daily rhythms.

Think about buying dog

The dusk and dawn light are the most effective to control the biological clock, but the afternoon is called the dead area, which is very little effective.

When our ancestors were farm laborers, they were exposed to a steady manner at dawn and dusk to the biological watch, which helped them be in the right path.

Today, most of us experience only one part of this session, which confuses our biological hours, negatively affecting our sleep, and makes us less terrible in the daytime. From here, the dog owners get a good sleep: you must first walk your dog in the morning, and the last thing at night.

Be committed to your daily routine

The morning light will speed up the bio -clock (which makes you wake up and sleep), the evening light will delay it (ie you sleep and wake up late). If you don’t get in the morning light, you want to sleep late. If you need to go to work in advance, you may not get enough sleep, which will suffer from chronic sleep deprivation over time.

Do you sleep for something you missed? If you do so, the two will stop from sophisticated light, making it more difficult to wake on Monday morning. This is a slippery slope. So, even stick to your daily routine for holidays.

Start with hard work

The daily system controls all our biological processes, including our ability to solve problems. In fact, the period from eleven to afternoon in the morning to adults indicates that the problem is solving and the maximum of vigilance, so this is the appropriate time for effort.

If you are in teenage of the brain, the brain’s performance reaches the maximum, two hours in the afternoon, or even after that. Studies show that if the test scores are carried out in the morning instead of the morning, they will increase.

Take a nap … don’t need to be afraid

The nap has been proven to be 20 minutes – but not at least six hours before bed – makes you more effective in the second part of the day.

If the NAP is long, it can enter deep sleep and lead to the concept of recovery sloth, which can cause injustice. If you don’t sleep, you will not be afraid, strengthen the comfort and rest memory and improve brain function.

Avoid caffeine in the afternoon

Our sleep depends on two basic factors: our biological clock and a balanced stimulation for sleep, which we need to sleep constantly from the moment we wake up. Part of a balanced stimulation of sleep is due to the accumulation of a substance called adenosin in the brain.

Caffeine blocks adenosine receptors in the brain and it makes you feel active when drinking coffee. But eating a cup of coffee in the afternoon may delay the start of sleep, as caffeine as ration is high for nine hours in the blood. My advice is to go to enough coffee after two o’clock in the afternoon.

Eat a mild food

Eat the largest meal in the evening, deficiency, and our digestive processes slow down all day. Trying to sleep while digesting dinner can lead to stomach problems such as esophagus reflux.

Therefore, as mentioned, you should eat mild food like the king at breakfast, dessert prince and poor for dinner.

Meditation

Most people have no sleep problems, but stress or anxiety, which prevents sleep well. So, it is important to find ways to rest at the end of the day.

Do not hinder your sleeping needs

In addition to the light, there are two other elements that affect you in the morning bird or night: age and genes. You can’t do anything to change the second, so, somehow, your parents are still dictating bedtime.

If you are a bird in the morning, stop resisting it. Go to bed at the beginning. It may not seem comfortable, but there is nothing great to be moody, and not produced in the daytime.

Change your bathroom lighting …

The last task we do in front of bed is to stand in the most bright places in the house, and look at the lighting mirror, which increases our vigilance. So, get the blackout key.

Stay away from social media.

A few years ago, a study conducted by Harvard University was at the highest level of lighting for a four -hour radian electronic book for five nights in a row.

This is a statistically significant result, but it is biologically meaningless. The light of your device does not prevent you from sleeping, but anxiety caused by social media, emails and news.

It is good to wake up

Waking up one or twice per night of good and obvious data (two -phase sleep, or multi -phase) is the normal state of all mammals. Therefore, the important thing is, if you wake up, not to worry, or think this is the end of your sleep.

Stay calm and reduce the lighting. You can get out of the bedroom to read a book for a while as a kind of entertainment.

Invest in craft

Sleep requires a slight decrease, but is noticeable in basic body temperature. If the weather is too hot, it will be difficult for you. This temperature varies between men and women because women are usually young, so they lose the heat more lightly, and they have less heat -produced muscles. The solution of a special lord.

… or even the rooms

As we grow older, we are more likely to snoring because we store more fat in our tongues, and the throat muscles become more relaxed, which means our air vessels may be visible or reducing the ability to easily breathe. If the ear plugs do not help you to deal with your partner’s snoring, look for alternative sleeping space if possible.

This is not the end of your marriage, but it will start to a more comfortable marriage, less dissatisfaction and usually more happy!