Proposel of solution
Biological clock, sleep cycles and quality of life.
Many people many have sleep problems. Several factors involved in this such as financial difficulties, problems with friends or family, as well as bad habits before to go to the bedroom reducing people's sleep. Symptoms of insomnia can impact various physical and mental conditions.
First sleep disturbance is comprehensively and independently associated with poor health-related quality of life in middle-aged and older adults.
One of the things we lose sleep over is the work because we might have trouble with our boss, our co-workers or even with ourselves for example we could be very stressed that we deliver a job that we deliver work that have not started but always remember that "sleep is working well, and work well, is a guarantee of success»
Before going to sleep, you should follow some tips:
We recommend leaving a period of no activity about 20 minutes before bedtime.
Conveniently hydration as air conditioners dry the body
We strive to set the alarm in time to open your eyes before putting your feet on the floor time.
Take a nap between two and four in the afternoon, no more than twenty minutes is needed to meet the rest of day with more energy.
And here are some tips you should consider to have a better quality of life:
The monotonous and repetitive activities can trigger mental fatigue due to lack of stimulation.
The room should be synonymous with rest, no work.
The snuff causes of obstructive apneas and this also hurts to dream.
You must learn to not always be available.
During sleep, muscle tone is restored, so the stress and fatigue of the day diminish.
People with a serious lack of sleep have an increased feeling of hunger and eat more often.
Students who sleep well processed and better consolidate information.
According to Hernando R. & Gómez R. (2001). We also have to have good habits such as:
Fix a stable schedule for going to bed and waking
The bedroom should be comfortable, airy, with pleasant temperature, and isolated from noise and light.
Stay active, do moderate exercise regularly.
Just use the bed to sleep
Sleeping with comfortable clothing and proper physical posture
We should also avoid things like:
Sleeping daytime naps
Having copious dinner too late
Take stimulants such as coffee, tea, chocolate, smoke or drink alcohol.
Eat at midnight
Forcing us to sleep, it comes spontaneously
Using sleeping pills
And we have to do certain things before going to sleep
Establish a pleasant routine before bed
We must be calm before bedtime, avoid worry or make intellectual efforts
Twelve simple tips to improve your sleep.
1.- Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
2.- Turn Your Bedroom into a Sleep-Inducing Environment
3.- Establish a Soothing Pre-Sleep Routine
4.- Go to Sleep When You’re Truly Tired
5.- Don’t Be a Nighttime Clock-Watcher
6.- Use Light to Your Advantage
7.- Keep Your Internal Clock Set with a Consistent Sleep Schedule
8.- Nap Early—Or Not at All
9.- Lighten Up on Evening Meals
10.- Balance Fluid Intake
11.- Exercise Early
12.- Follow Through
References
1.- Hernando R. & Gómez R. (2001). Sueño y ansiedad: Recomendaciones para dormir bien. Retrieved September 21, 2014 from Clínica de la Ansiedad website:
http://www.clinicadeansiedad.com/02/99/Sueno-y-ansiedad:-Recomendaciones-para-dormir-bien.htm
2.- Estivill E. (2012). Que no te quiten el sueño. Puerto rico: Planeta Retrieved September, 2014, from web consultas.com:
3.- the President and Fellows of Harvard College. (2008). healthy sleep. 2008, de Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation Sitio web: http://healthysleep.med.harvard.edu/healthy/matters
