STEPS:
1. Keep your bedroom dark, quiet, airy and comfortable with a room temperature over night.
2. Make sure your mattress is neither too soft nor too hard. The pillow should be the height and density.

3. Make exercise a daily, if possible, about 40 minutes. Physical activity must be stopped 4 to 6 hours before bedtime.

4. He should not stay in bed longer than is necessary for sleep. Try to get up every day at the same time and try to follow their own rhythm of sleep.

5. Avoid naps if you have trouble sleeping at night. Stay active during the day and especially after eating. This will prevent that detract nod sleepy at night.
6. Go to bed when sleepy. Do not fall asleep watching TV in the living room, and then more difficult to go back to sleep in bed.

7. Do not eat or drink large quantities during the 3 hours prior to bedtime and empty your bladder before sleep

8. Establish a bedtime ritual. Read before turning off the light can be useful, as long as the reading is light and not related to their work.

9. If you cannot sleep, do not force the situation by insisting on it. Instead, concentrate on relaxing and pleasant thoughts

how many times have you arrived at your home one dark winter afternoon, and all you have to do are endless chores, you’d rather leave them for half an hour later, with the false belief that you have many more wins than perform them. You sit in your chair and put automatically boring television, where programs are just dull with a little luck they’ll provoke a bit of curiosity, and go into a state of sleepiness and total apathy. To reduce some of this “crushing”, to use the constant visits to the fridge, which in addition to an almost depressing, you have poor digestion and bad conscience.

chair and not if it’s time to sleep, sleepiness is not passed but the dream does not come, and when it does, is a light sleep from which you wake up countless times, and regain lost energy during the day. That way when you wake up, feel some sadness and a feeling that your life lacks excitement, so without a lot of courage to face another day and think: What I can do about it? The answer is much simpler than you think. A bit of sport.

Although it seems very trite answer and say something that only exercise enthusiasts, who believe that we all have to share your hobby to be happy, it’s actually the same nature which has designed us to need physical activity and yet our society that almost forces us to live a life almost completely sedentary.

Those who perform outdoor sport for sport know that there are few excuses. Usually, however, we deceive ourselves into believing that planets are not aligned to come out and exercise them. Bad weather is one of the favorite excuses.

Running in the rain is, however, a totally cope. There is no reason intimidated by some drops of rain, and these can not be a limiting physical activity. Today we tell you how not to stay home in the rain with some tips that will be of help.

For example, to avoid a sack soaked corridor, choose nylon and synthetic clothing that makes the rain run off. The cotton should be avoided, as trapped water pockets and not letting go. You can also use waterproof creams on exposed parts of your body to keep them dry.

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