نصائح لتحسين نوعية النوم - الحصول ع

نصائح لتحسين نوعية النوم - الحصول على النوم الكافي ضروري للغاية نتيجة إذا كنت في الغالب الحصول على ساعات أقل من النوم، يمكن أن يكون إلى حد كبير تأثير على حالتك الصحية. ويظهر التحليل أن قلة النوم سوف يسبب مشاكل مع وزنك، ونكد (ليس سعيدا)، وقضايا القلب وحتى بناء الجسم عرضة لخطر المرض. قبضة الأغلبية أن النوم ضروري للغاية، ولكن لا يزال الحصول على انهم تدريجيا ساعاته خفضت لأسباب العمود العمل تصل، وعادة البقاء حتى وقت متأخر، والمشاركة في الألعاب، وما إلى ذلك ..

في حين لا يزال طالبا كان لي خطورة بفظاعة أنماط النوم: الدردشة حتى وقت متأخر مع منظمة أصدقاء، ولعب مباريات وتسكع. 2:00 هو أن أسرع ساعة من وقتي النوم. الإيقاظ في وقت من اليوم مع حالة الجسم يعرج وليس متحمس. أحب لمياء، كسول خارج المنزل طوال اليوم.

عادتي الخطيرة التي تجلب أخيرا تأثير ملموس حتى الوقت الحالي: أنا التدخل دراية مع الآفة. عادة الناس التي لديها أنماط النوم السيئة، وقال انه يحتوي على سوء التغذية وعلاوة على ذلك، وهذا هو ما أنا على دراية.

إضافة إلى أنه البينية القليل جدا بما يخص عاداتي خطرة 1. بالنسبة لأولئك القراء وكالة الأمم المتحدة لديهم وسيلة للحياة مثل بلدي 1، وأنا أحب أن يوصي أنك ببساطة فورا تعديل عليه. ربما الآن كنت قد حصلت لا يشعر منذ كنت صغيرا، ولكن مع التقدم في العمر لك، عموما قد تبدأ في الشعور الأعراض وأنماط النوم بسبب سوء التغذية.
حسنا إلى موضوعنا الرئيسي الآن، النصائح التسع التي يمكن أن تساعد تحصل نوعية النوم:

1. ممارسة الرياضة

الاستشاريين الصحة، أيا كان، وحيث تشجع إيجابيا الولايات المتحدة الأمريكية لممارسة كثير من الأحيان. ربما كنت بالفعل غير مهتم في أن تكون منتبهة لهذه التوصية باستمرار. يصب في تذكير الصنوبر الدولة شجرة مرة أخرى الآن. :) وهناك مقياس مربع مثل هذا المبلغ الكبير من الحواف إلى ممارسة، واحد منهم مساعدتك على النوم خارج في جوف الليل وتحصل على نوعية النوم (سليم). ولكن لا ممارسة الرياضة في وقت ساعات يقترب من النوم نتيجة للعواقب روح اللعبة انها سوف تسبب لك لا أستطيع النوم.

2. جدولة ساعة النوم

6 نصائح لتحسين نوعية النوم
الجدول الزمني النوم بشكل متكرر هو بالإضافة إلى ذلك مسألة حيوية في الحصول على نوعية النوم. تجنب في الآونة الأخيرة تنام في 21:00، ويوم على التوالي في اثني عشر في جوف الليل ومرة أخرى يوم على التوالي في 22:00. انتظام يمكن أن تسهل عملية الأيض في جسمك تسير على ما يرام. إذا كنت تستخدم في جوف الليل، إنتاج الجدول الذي يسمح لك النوم 7-8 ساعات يوميا. أنماط حيوية من النوم ليلة الموظفين يستغرق وقتا طويلا. السر هو أن تكون متسقة والاجتهاد مع وقت النوم كما طقوس قبل النوم، وخاصة إذا كنت تنام على مدار اليوم.

3. الحصول على فهم عاداتك

9 نصائح لحث نوعية النوم
توصيل الغرض اثنين على أعلى، وبالتالي كنت تعترف الخاص بك ساعة من النوم ليلا، تأكد من إعداد كل شيء كنت متعود على القيام به قبل التخطيط للنوم جيدا حتى تقومون به لن تخسر ساعات من النوم. على سبيل المثال: كنت تنوي النوم ليلا في أحد عشر الزميلة حصل على الشهادة كنت قد حصلت على عادة القراءة حول 0.5 ساعة قبل ساعة. هذا يشير إلى أن معظم ten.30 يجب عليك أن بدأت القراءة في 23:00 بالتالي كنت قد انخفضت من النوم.

4. لا تستهلك وجبات كبيرة قبل ساعة

تأكد تقومون به لا تأكل كبيرة أو كمية زائدة من قبل ساعة. ويقترح خفيفة الوزن العشاء. اليوم أنا عادة أسمع الناس الحفاظ على النظام الغذائي في جوف الليل. العديد من زملائي بدأت تفعل هذا: يأكلون الأرز اللمس أو ربما لا تأكل الأرز في أي وجه من الوجوه، فقط أطباق الوجه والخضروات وحدها. إنه لأمر رائع. سوف البطن الكامل بفظاعة يسبب لك صعبة للنوم. إذا كنت لا تزال تشعر بالجوع، ويقترح يتناول وجبات خفيفة الفاكهة قياس مربع مقارنة ب "الوجبات السريعة". لقد الكشف عن توصية الأفراد وكالة الأمم المتحدة قياس مربع ازدهار بشكل رهيب، والحكمة، ويبلغ من العمر ستة برئاسة بالفعل ولكن لا يزال حيوية لأن سن الأربعين عاما: "الحصول على قسط كاف من النوم والشراب وتناول قدر كبير ليس كاملا أيضا. " نعم، على توصية من السهل بشكل لا يصدق لكن سوف نبني الناس يعيشون حياة أطول.

5. اغلاق جهاز الكمبيوتر الخاص بك

إذا كنت من المتحمسين للكمبيوتر أم لا لتصفح أو المشاركة في المباريات، فإنه من المستحسن لإنشاء المحتسب بدل الضائع بين جهاز الكمبيوتر الخاص بك يتوقف يشاركون في لحظة قبل أن ترتفع إلى أعلى مستوى من سريرك، كحد أدنى من ساعة ونصف. عموما كنا ندرك صعوبة في النوم إذا كنا نميل إلى وضع مباشرة عندما الإيذاء جهاز الكمبيوتر. الاسترخاء، لحظة الدماغ، نتيجة لعقلك لا يزال 'ساخنة' في ذلك الوقت. انها عادة صعبة في محاولة لتفعل هذا، كما قلت، ونتيجة لذلك فإننا نميل إلى نقطة الصفر مقياس تتمتع الزميلة حصل على الشهادة أشعر بإيجابية مؤسف إذا كنا نميل إلى إضاعة 0.5 ساعة لا قبل للكمبيوتر. ولكن أنا أشعر بالإضافة إلى ذلك إذا ذهني كانت باردة، وتصبح أسرع للنوم خارج.

6. لا يتكلمون على الهاتف قبل التخطيط للنوم

وهذا هو نوع من مثل الغرض رقم خمسة بعد مربع الفصل التدبير

النتائج (الإنجليزية) 1:

Tips to improve sleep quality-getting adequate sleep is essential to the result if you mostly get less hours of sleep, could be greatly influence on your health. Analysis shows that a lack of sleep will cause problems with your weight and moodiness (not happy), heart issues and even body-building at risk of disease. Grip the majority that sleep is absolutely essential, but still get they gradually reduced hours for reasons the column up and usually stay up late, and participate in games, etc..While still a student I was awfully dangerous sleep patterns: IM up late with friends, play games and hang out. 2:00 is the fastest hour of my sleep. Wake up on time of the day with a State body limp and not excited. Like Lamia, lazy out of the House all day.Dangerous habit that finally brings tangible impact to the present: I'm familiar with the intervention. Usually people that have bad sleeping patterns, he has to underfed and Moreover, this is what I'm familiar with.Well he interfaces with very little with regards to hazardous habits 1. For those readers of United Nations agency have a way of life like my 1st, I like to recommend that you simply immediately. Maybe now you have got not felt since I was a kid, but with age, you generally may start to feel symptoms and sleep patterns due to malnutrition.Well to our main topic now, nine tips that can help you get quality sleep:1. exerciseHealth consultants, whatever, and encourage positive United States to exercise more often. Maybe you are already not interested in being attentive to this recommendation. The pine tree state reminder hurt again now. :) Square measure such a large amount to the exercise, one of them help you sleep outside in the dead of night and get quality sleep (slim). But no exercise in time hours near sleep as a result of the spirit of the game consequences it will cause you can't sleep.2. schedule an hour of sleep6 tips to improve sleep qualityFrequently sleep schedule is additionally critical in getting quality sleep. Avoid recently sleeping at 21:00, on respectively in twelve in the dead of night and again on respectively at 22:00. Regularity can facilitate the metabolism in your body going as well. If you are using in the dead of night, the production schedule that allows you to sleep 7-8 hours a day. Energetic staff night sleep patterns takes time. The key is to be consistent and diligent with bedtime as a ritual before bed, especially if you sleep during the day.3. understand your habits9 tips to induce sleep qualityConnect the end two on top, so you recognize your hours of sleep at night, make sure you prepare everything you used to do before planning to sleep well so you do not lose hours of sleep. For example: you are going to sleep at night in eleven Associates obtained the certificate you've got a habit of reading about 0.5 hours before an hour. This indicates that most ten.30 should you started reading at 23:00 so you have fallen sleep.4. don't consume large meals an hour ago.Make sure you do not eat big or excessive amount by hours. Lightweight suggests dinner. The day I usually hear people keep diet in the dead of night. Many of my colleagues started doing this: eat rice may not touch or eat rice in any respect, just flip and vegetable dishes alone. It's wonderful. Full belly will be awfully difficult cause you to sleep. If you still feel hungry, he suggests snacking fruit measuring box compared to "fast food". I detect a recommendation of United Nations agency personnel measure terribly boom box, wisdom, and at the age of six, headed by already but still vital because 40 years: "getting enough sleep, drink and eat a great deal isn't perfect either." Yes, on the recommendation of incredibly easy but will build people living longer.5. shut down your computerIf you're a computer enthusiast to browse or participate in the games, it is advisable to create a stoppage between your computer stops participating in a moment before rising to the highest level of your bed, a minimum of an hour and a half. Generally we are aware of the difficulty in sleeping if we tend to direct mode when the computer abuse. Relax, a second brain, as a result of your mind is still ' hot ' at that time. It's usually hard to try to do this, as I said, and as a result we tend to scratch a measure enjoying Associates obtained the certificate I feel positively pity if we tend to waste 0.5 hours before the computer. But I feel plus if my mind were cold, and become faster to sleep outside.6. don't talk on the phone before planning to sleep.This is kind of like item number five after chapter measure box

النتائج (الإنجليزية) 2:

Tips to improve the quality of sleep - get adequate sleep is absolutely essential result if you often get fewer hours of sleep, it can be to a large extent the impact on your health. The analysis shows that lack of sleep will cause problems with your weight and distemper (not happy), and the issues of the heart and even build the body vulnerable to disease. Majority grip that sleep is absolutely essential, but still get they gradually BREATHING reduced because of work reasons column up, and usually stay up late, and participate in games, etc ..

while still a student I had a dangerous awfully sleep patterns: Chat up late with the Organization of friends, play games and hang around. 2:00 is the fastest hour of my time sleeping. Wake up at the time of the day with a limp body condition and not excited. I like Lamia, lazy outside the home throughout the day.

Dangerous habit that finally brings tangible impact to the present: I am aware of the interference with the scourge. Usually people that have a sleep patterns bad, he has a malnutrition Moreover, this is what I'm familiar with . In

addition to that , very little intra regarding hazardous my habits 1. For those readers agency of the United Nations to have a way of life , such as my 1, I like to recommend that you simply immediately edit it. Maybe now you've got not felt since I was young, but with age you generally may start to feel the symptoms and sleep patterns due to malnutrition.
Well the main topic now, nine tips that can help you get the quality of sleep:

1. Exercise

health consultants, whatever it is , and where he encourages a positive United States to exercise often. You probably already not interested in being attentive to this recommendation constantly. Hurt in the Pine Tree State reminder again now. :) There square measure of such a large amount from the edges to the practice, and one of them help you to sleep outside in the middle of the night and you get the quality of sleep (sound). But do not exercise at the time of approaching hours of sleep as a result of the consequences of the spirit of the game it will cause you can not sleep.

2. Scheduling hour sleep

6 tips to improve the quality of sleep
schedule sleep frequently is a vital addition to the issue of access to quality sleep. Avoid lately sleep at 21 o'clock, and the day respectively in the twelve in the middle of the night and again day in a row at 22:00. Regularity can facilitate the process of metabolism in your body are going well. If you are using in the dead of night, the production schedule that allows you to sleep 7-8 hours a day. Energetic patterns of sleep a night staff take a long time. The secret is to be consistent and diligent with a bedtime ritual as before going to sleep, especially if you sleep throughout the day.

3 for sale . Get an understanding of your habits

9 tips to induce sleep quality
delivery of two purpose on top, thus you your recognize an hour of sleep a night, make sure everything is set up you are wont to do before planning to sleep well until you are doing will not lose hours of sleep. For example: you're going to sleep at night in a ten associate degreed you've got a habit of reading about 0.5 hours before the hour. This indicates that most of ten.30 you should be reading began at 23:00 thus you have fallen from sleep.

4 for sale . Do not consume large meals an hour before

make sure you do not eat large or excessive amount of hours ago. It proposes lightweight dinner. Today I usually hear people maintain a diet in the middle of the night. Many of my colleagues started doing this: eat rice touch or maybe do not eat rice in any manner whatsoever, just flip dishes and vegetables alone. It is wonderful. Will belly full awfully tough cause you to sleep. If you still feel hungry, and suggests snacking fruit measuring square compared to "fast food." We have detected a recommendation individuals United Nations agency to measure boom box terribly, wisdom, and at the age of six , headed by already but still vital because the age of forty years: "Get enough sleep, drink and eat a great deal is not perfect , too." Yes, the recommendation of the incredibly easy but we will build people live longer. .

5. Shut down your computer

if you are an enthusiast of the computer or not to surf or participate in the games, it is advisable to create a stoppage between your computer stops participating in the moment before rising to the highest level of your bed, at a minimum of an hour and a half. Overall we were aware of the difficulty sleeping if we tend to direct mode when harm your computer. Relax, the moment of the brain, as a result of your mind is still 'hot' at the time. It 's usually difficult to try to do this, as I said, and as a result we tend to zero point scale enjoyed the associate degreed feel positively unfortunate if we tend to wasting 0.5 hours beyond the control of the computer. But I feel in addition to this if my mind was cool, and become faster to sleep outside.

6. Do not speak on the phone before planning to sleep

and this is sort of like purpose number five after the season square measure

النتائج (الإنجليزية) 3:

Tips to improve the quality of sleep. Getting adequate sleep is essential because if you frequently get fewer hours of sleep can be very a great impact on your health. The analysis shows that lack of sleep will cause problems with your weight and moodiness (no luck), and even body building at risk of heart disease. Grip the majority that sleep is very necessary, but they still have gradually reduced working hours for work up the column, usually stay up late and participation in the games, etc..While still a student I was awfully serious sleep patterns: Im so late with friends, play games and mess around. 2:00 is the speed per hour of my sleep time. Wake up in the time of day with the limp body state and excited. I like the Lamia, lazy out all day today.Dangerous habit, which finally brings significant influence up to the present, I interfere with familiar problems. Usually, people with poor sleep patterns, he malnutrition additionally contains, that is what I am familiar with.In addition to that, interfaces have very little about dangerous habits, 1. For those readers have the way of life, such as my 1, I like to recommend you simply change immediately. Maybe now you have got no feeling since I was young, but with age, generally you may start feeling the symptoms and sleep patterns because of the poor nutrition.Well, now to our main topic, the tips that can help get quality sleep.1. The practice of sportHealth consultants, whatever, and promote positively the United States for many times. Maybe you really are not interested in constantly attentive to this recommendation. Is a reminder of the pine tree state again. : a) a square measure, such as a large amount of edges to exercise, one of them outside in the middle of the night to help you sleep and quality of sleep (sound). But no hours of exercise time approaches the sleeping soul game as a result of the consequences will cause you can not sleep.2. Hours of sleep6 tips to improve the quality of sleepSchedule sleep frequently is, in addition, is vital to get quality sleep. More recently, avoid sleeping at 21:00, and running in the middle of the night, and again in a ten day respectively at 22:00. Collocation can facilitate metabolism in your body is going well. If you are in the middle of the night, the production schedule that allows you to sleep 7-8 hours a day. Dynamic patterns of sleep the night staff takes time. The secret is to be consistent and diligent with nap time and bedtime rituals, especially if you sleep throughout the day.3. In order to understand your customs.9 Tips to induce sleep qualityThe connecting end two at the top, so you recognize your hours of sleep at night, be sure to prepare everything I used to do before planning to sleep well, so you do not lose hours of sleep. For example: I was going to sleep at night in one of the ten fellow got the certificate you have got the habit of reading is about 0.5 hours by hours. This indicates that most of the ten.30 you started reading at 23:00 therefore I fell sleep.4. Don"t consume large meals before