Good Lifestyle

As a medicinal doctor of Yale with more than 20 years of experience taking care of patients withsleep problemsI know that a lack of sleep makes people foggy, grumpy, hungry and less attractive for others. It increases the risk of accidents of motor vehicles and chronic diseases. Sleeping, on the other hand, makes people feel fabulous, look great and work with maximum performances and improve overall health and well-being. Here are my first 5 tips to get your best night's sleep. Read on and to ensure your health and health of others, do not miss theseSymptoms that everyone needs to know during this pandemic.

Start by determining your wake up time required during the week and try not to change it too much.

Define an alarm (on your phone if you like) 8 to 9 hours earlier than your desired awakening time. When the alarm turns off, disable emitting-emitting devices (for example, mobile phones, electronic and similar players) and start relaxing by doing something relaxing. Develop a pre-bed routine. Avoid things like alcohol or nicotine that can affect sleep.

If you need a moment to fall asleep at first, do not stress or "Try" to sleep; Just get up and come back to your pre-bed ritual until you are sleepy.

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If you set a morning alarm, set it when you have to get up. Do not use the snooze button before your wake up time, because it will simply fragment your morning sleep. A morning walk outside, exercise and / or breakfast with some proteins can help strengthen your circadian rhythm. Start reducing caffeine, especially afternoon.

If, for any reason, you are not able to sleep enough a night, it's perfectly well at the nap in the day. Just keep that relatively short (20 minutes) to avoid getting from groggy and relatively early in the day (before 15 hours) to avoid making it more difficult to sleep at night.

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Sleep deprivation is associated with a decrease in attention, prolonged reaction time, reduced vigilance, increasing errors, reducing memory and learning, worst physical performance and a altered mood. Medical disorders associated with lack of sleep or sleep disorders include obesity, type II diabetes, cardiovascular disease, cancer and depression, among others. Sleep deprivation has been linked to major disasters such as the Exxon Valdez oil spill, but also increases the risk of a motor vehicle and work-related accidents. Disease and prevention control centers believe that drinking conduct may result in an increase of 6,000 fatal accidents each year. Adequate sleep improves attention, vigilance, performance, mood, learning and memory and is essential to optimal health and well-being. And to cross the healthiest life, do not miss:This supplement can increase your risk of cancer, tell experts.

Janet Hilbert, MDis a medicine expert from Yale Sleep and Assistant Professor of Clinical Medicine in Yale School of Medicine.