Sleep
patterns have a great influence on the performance , especially for
working people who often experience fatigue due to long working hours ,
in addition to high job demands . So how do I get maximum sleep quality ?
To get good quality sleep , a lot of the way . Experts said that a combination of sleep and caffeine can help improve performance , in addition to relaxation , exercise , and maintain food intake .
Dr Jill Dorrian from the Centre for Sleep Research University of South Australia , said one strategy to overcome fatigue is combining caffeine and sleep for a short sleep , but quality .
" If you drink a cup of coffee and sleep quality 20 minutes , caffeine still feels the impact when you wake up , and you will feel refreshed . Caffeine also tends to reduce the effects of inertia , " he said .
In addition , to get quality sleep , Dr Dorrian recommend relaxation techniques . Meditation to reduce stress could be one way . Perform routine before bed in order to prepare the body to rest . Support is also this way with setting up a comfortable sleeping space conditions and create a romantic atmosphere . That is, do no television , do not read , let alone bring work into the bedroom . Read only when experiencing difficulty sleeping , not ritual before bed .
" If you're having trouble sleeping , and feel stressed , get up and do something relaxing , such as meditation , reading , or other soothing activities . Then go back to bed when you feel tired . This way you will not lose the relationship between the bedroom and sleep , " he explained .
To get a fit body with quality sleep , avoid alcohol consumption as well before retiring . Consumption of more than two glasses of alcohol affects sleep . Indeed , consuming alcohol can sleep more quickly , but can suddenly woke up , and sleep was being disturbed .
People are really busy , including those who are often late and staying up late , berstrategi need to get quality sleep . The trick , before going to bed make sure the room was dark, isolated from the noise , and set the room temperature of 18 degrees celsius .
If you want to take a nap , switch sound interfere with air conditioning or fan noise , suggestions Dorrian .
Besides all that , sports also have an important role . Regular exercise helps you sleep better .
Well , if the sleep quality is good , and you want to stay awake with a fresh body when on the move , watch the food intake .
" Avoid high carbohydrate foods because it causes drowsiness . If drowsy , you are likely snacking on sugary foods that actually make the body uncomfortable afterwards . To keep the body energized , eat snacks with small portions of foods rich in protein and low in fat , " he advised .
To get good quality sleep , a lot of the way . Experts said that a combination of sleep and caffeine can help improve performance , in addition to relaxation , exercise , and maintain food intake .
Dr Jill Dorrian from the Centre for Sleep Research University of South Australia , said one strategy to overcome fatigue is combining caffeine and sleep for a short sleep , but quality .
" If you drink a cup of coffee and sleep quality 20 minutes , caffeine still feels the impact when you wake up , and you will feel refreshed . Caffeine also tends to reduce the effects of inertia , " he said .
In addition , to get quality sleep , Dr Dorrian recommend relaxation techniques . Meditation to reduce stress could be one way . Perform routine before bed in order to prepare the body to rest . Support is also this way with setting up a comfortable sleeping space conditions and create a romantic atmosphere . That is, do no television , do not read , let alone bring work into the bedroom . Read only when experiencing difficulty sleeping , not ritual before bed .
" If you're having trouble sleeping , and feel stressed , get up and do something relaxing , such as meditation , reading , or other soothing activities . Then go back to bed when you feel tired . This way you will not lose the relationship between the bedroom and sleep , " he explained .
To get a fit body with quality sleep , avoid alcohol consumption as well before retiring . Consumption of more than two glasses of alcohol affects sleep . Indeed , consuming alcohol can sleep more quickly , but can suddenly woke up , and sleep was being disturbed .
People are really busy , including those who are often late and staying up late , berstrategi need to get quality sleep . The trick , before going to bed make sure the room was dark, isolated from the noise , and set the room temperature of 18 degrees celsius .
If you want to take a nap , switch sound interfere with air conditioning or fan noise , suggestions Dorrian .
Besides all that , sports also have an important role . Regular exercise helps you sleep better .
Well , if the sleep quality is good , and you want to stay awake with a fresh body when on the move , watch the food intake .
" Avoid high carbohydrate foods because it causes drowsiness . If drowsy , you are likely snacking on sugary foods that actually make the body uncomfortable afterwards . To keep the body energized , eat snacks with small portions of foods rich in protein and low in fat , " he advised .
No comments:
Post a Comment