Hollywood Good

Almost everyone had felt sleepy during the day. However, for some people, excessive drowsiness may interfere with work, activities, and even holidays. Excess sleepiness during the day can also be called hypersomnia, sleep state to come over, which makes a person want to take a nap several times.

Not surprisingly, this kind of problem usually begins at night. Even just by spending some time sleeping at night, or when sleep is often disrupted alone can lead to fatigue and lowered mood. Sleep habits are not good menajdi can cause daytime sleepiness. Before this becomes a more serious problem, try to do the following 12 steps to improve sleep at night you.

1. Sleep Cukupi Night
This one point is very clear, but for most of us are unconsciously often cut an hour-two hours of sleep at night or early morning to do something else. Most adults need 7-9 hours of sleep at night, while teenagers need 9 hours of sleep. Make sure you set time 8-9 hours of sleep every night.

2. Clean Beds of Hearing Everything
Set aside your bed only for sleep and sex. Avoid the desire to watch television while lying in bed, or playing video games, or using a laptop on the bed. Do not be too tempted to do the calculations bills on the bed, or to discussions on the bed. This would make it difficult to fall asleep.

3. Consistent with the Left Wake Sleep
Those who have problems with drowsiness during the day is often advised to go to sleep and woke up at the same time each day, including weekends. However, when you suffer from insomnia, and have trouble sleeping, you will feel frustrated if you set bedtime and wake up the same hour every day. If you do have insomnia problems, it is advisable to start fixing the awakening time only. Do this for several weeks, or months to build a rhythm. With built in the same hour each day will help build rhythm sirkadia. If you do this, and found it hard to sleep at night, you'll feel more sleepy at bedtime the next day.

4. Promote Sleep In Slowly
Another step to be more consistent sleep schedule is to try to improve sleep for 15 minutes each day for 4 consecutive nights. Then hold the last time. Promotion of sleep time is slowly and are likely to succeed than to promote sleep an hour earlier of a sudden.

5. Consistent time and Eating Healthy
There was only time to sleep, but regular meals will help regulate the rhythm sirkadia. Eat breakfast and healthy lunch and on time, will prevent shortages in the afternoon. Make sure each meal in the evening terjeda least 2-3 hours before bedtime.

6. Sports
Sports, especially aerobic (exercise movements over and over) are usually able to help the body more relaxed and easier to fall asleep at night. Sports provides energy and helps you think more sharply. However, avoid exercise 3 hours before bedtime.

7. Repair Schedule
If you thought that was impossible to sleep 8 hours at night, then you need to rearrange your daily schedule. Move some of the activities in the evening to another time. Try reducing the work that was not too important. Getting enough sleep at night help you produce better in the rest of your day.

8. Afternoon Sleep
Afternoon nap too rhythms can disrupt your sleep at night. Avoid falling asleep in the afternoon.

9. Create a Soothing Sleep Ritual
Relaxation ritual before bed can distinguish sleep from their daily activities, particularly stressful. Try to do meditation, soaking in warm water, listening to music quietly, or reading a book. Or maybe a cup of warm herbal tea.

10. Sleep Experts Meet
Excessive drowsiness during the day can cause sleep disturbance. If you always feel tired during the day, although you can sleep soundly at night, you may have a sleep disorder. Sleep specialists should meet, or doctor to find out the main problem.