Das twists and turns in bed but sleep does not come. You close your eyes, beads sheep, watching TV and nothing: the problems of the day will not let you sleep in peace. You get up at midnight with an irresistible urge to attack the refrigerator. Or you wake up long before daylight and not go back to sleep. If you have these symptoms, forms part of more than half the American population, who spends sleepless nights and days between yawns. What can you do to sleep better? Follow these 10 tips carefully.

Schedule. Meals: What to avoid

A number of strategies to beat insomnia and find a healthy style of sleep, according to indications from the National Sleep Foundation (NSF by its initials in English) and the National Institutes of Health.

     * Keep a regular sleep schedule: our sleep cycles and be

      



      


       awake are governed by what is called the "circadian clock" of the brain that works best on the extent to which sleep system is balanced. Getting in and out at the same time, even during weekends, will allow your body to be synchronized with this pattern.
     * Avoid caffeine is very simple, caffeine keeps you awake. Remember that products with caffeine-like coffee, tea, colas and chocolate, remain in the body an average of between 3 and 5 hours, but can affect some people up to 12 hours later. Therefore, no caffeine at least 6 hours before bedtime.
     * Avoid nicotine habit before bedtime makes it harder to fall asleep, because nicotine is also a stimulant. Smoking also causes other sleep-related problems such as nightmares and temporal separation distress of nicotine. One more reason to stop smoking.
     * Drink alcohol in moderation for its sedative effect, alcohol can help to sleep initially, but may also cause further disruption of sleep by nightmares, sweating or headache. Do not drink at night.
     * Do not eat or drink too much before bedtime: Do not go to bed hungry, but avoid heavy meals. Overeating can make your sleep less comfortable, the spicy sometimes cause heartburn and perhaps much liquid do you awaken in the middle of the night to go to the bathroom. There are also foods that help you sleep better, such as warm milk, tuna, bananas, eggs, avocado, almonds, asparagus, peaches, etc..
     * Make exercise, but at the right time: regular exercise contributes to good physical condition and sleep deep, but do not do this just before bedtime, but at least three hours before. Body temperature increases during exercise and decrease delay

      



      


       about six hours so it is recommended to do so in the morning or at dusk.
     * Relax before bed: use a relaxing rituals before going to bed will help release stress and problems of the day for you to fall asleep easier. Try a hot bath, reading or listening to music, meditation, aromatherapy ... And if you can not sleep ever look at the clock, because you will only get to feel more anxious.
     * Keep your bedroom quiet, dark and comfortable: Make sure not too cold or warm, the mattress is comfortable and strong and there is no noise or other distractions. Does your dog sleep with you? Maybe that will help to wake up and the idea is that the environment stimulates your dream. There are people who suffer sleep disruptions for at least sound or light.
     * Use your bed only for sleep and sex: this strengthens the psychological association between bed and sleep. Do not watch television or eat, or keep discussions about emotional issues in the room, because distractions will help the insomnia.
     * Limit time to sleep: If you have difficulties with sleep, go to bed only when tired. If you can not fall asleep within 15 minutes, get up and try a relaxing activity until you feel sleepy again. If something of great concern, write it in a book to solve the following day. Avoid nap or shorten it to no more than 20 minutes.
     * It is considered chronic insomnia and persistent difficulty falling asleep (initial insomnia), staying asleep at night (middle insomnia) and go to sleep at the end of the night (terminal insomnia). All can cause daytime drowsiness, poor concentration, difficulties with memory and poor performance.
     * Annually,

      



      


       in the United States invested $ 98 million in prescription medicines for sleep and another 50 million tablets of caffeine to stay awake during the day.
     * In the latest surveys from the NSF, 50 percent of Americans report experiencing symptoms of insomnia at least a couple times a week. In times of stress, loss or change, it becomes acute.
     * It is estimated that between 10 and 15 percent of the adult population has chronic insomnia and / or severe.
     * Women are more likely. It is estimated that suffers from some type of sleep disturbance for 53 percent of Americans between 30 and 60.
     * You have to consult with your doctor if the problem becomes persistent and unbearable, despite home treatment, if there is more than 3 nights a week for over a month or if accompanied by chest pain or breathlessness.