Fresh and Fit Body Secrets

Fresh body condition and fit the expectations of everyone after waking. But not infrequently sleep can actually make the body becomes stiff so that the body be less fresh.

The following are tips that can be done to improve the quality of sleep in order to wake up more refreshed:

1. Environmental sleep

Everyone must have experienced problems or who have severe sleep called insomnia.

If you experience it, do not ever let it, because a lot of the benefits of good sleep quality. You must perform the specific measures, one of which is by ensuring that the sleep environment.

Make sure the environment for a restful sleep, the temperature corresponding (most people like cool temperatures to sleep, but most like warmer temperatures), dim room light enough because it can stimulate the sleep hormone melatonin.

We recommend that you sleep for eight hours per day, and the earlier you will sleep better.

2. Food and drink

Do not eat more than two hours before bedtime, in addition, avoid caffeine and alcohol before bed. Instead drink that can create a feeling of relaxation, such as chamomile tea about one to two hours before bedtime.

Or you can try mulberry tea, because the effect is soothing and helps blood sugar levels thus helping you to sleep. You can also sprinkle a few drops of lavender or lemon balm oil on your pillow.

3. Familiarize sports

Make sure you exercise regularly. It has a very positive effect on sleep and helps in stress management. Do at least three times a week, each one hour.

But avoid exercising too heavy, try moderate exercise portion, which is about 45 minutes, and 15 minutes more to breathing and stretching. This exercise will make the body away from the stress and soothe to sleep.

4. Stretching before bed

Before going to bed, it helps you stretch. You can do yoga which has a calming effect. Do it while sitting in your bed, then straighten your legs forward and try to touch your ankles.

Take time doing so does not need to impose if you can not smell the knee, otherwise you can even put a pillow on your knees to rest your head. Then hold for five minutes, and set your breath.

This posture is useful to calm the nervous system, lowers blood pressure and helps relieve headache, all of which will improve the quality of your sleep

5. Turn off electronic device

Often televisions and laptops that are in the sleep environment if left on when going to sleep will actually interfere with your sleep.

Light generated from electronic devices that can activate the cerebral cortex of the brain (the brain to think). Therefore, you should turn off all electronic devices when you are going to sleep.