Having Trouble Sleeping

When you're baby, you have no trouble sleeping. As we age, the nights are becoming more complicated. It is also not without reason that many people complain about sleeping problem. The main culprit is the internal clock. It goes wrong more and more because of external events. Here's how to solve this painful problem when you are 20.

6 hours and 54 minutes, according to the U.S. National Sleep Foundation, the average time that we go to sleep at this age. Specifically, according to experts, it means missing 2 hours and 6 minutes to retrieve the day. James Mass researcher at Cornell University says that "our puberty to 25 years, we need a lot of sleep."

The four-point solution
1 Lie down every night at 21 H 30. This will help you recover better. If you ever like to go out, allow yourself a night of rest to follow this rule between each party. "This will help you fall asleep more easily and manage the time differences due to outings," said Michael Vitello, professor of behavioral science at the University of Washington.

2 When you go out order your last drink three hours before bedtime. According to Michael Vitello this will allow you to reduce your BAC and especially to improve the quality of your sleep. When blood is soaked in alcohol, is less recuperative sleep. Also, avoid drinks containing fructose, they increase by 25% the influence of alcohol.

3  from 3 to 23 hours each night your internal clock encourages your body to secrete melatonin. This is good because it helps with sleep. Researchers at the University of MIT found that 0.3 milligrams of melatonin promotes sleep. It is much more effective than sleeping pills. So take this type of supplement for better sleep.

4 If you follow the three tips above and you still have trouble falling asleep, you must reset your internal clock. To do this, get up no matter what happens at your usual time. Your tired body will make you naturally go to bed earlier. Feel free to take a nap of 15 minutes recuperating after lunch. Japanese researchers have shown that it helps them feel better throughout the afternoon.

Posted in: Sleep