コールマン led 21世紀へ 豊かさを深める

＜p＞Do you lie in your bed at night, tossing and turning, not being able to fall asleep?＜/p＞ ＜p＞Do you wake up in the night not able to fall back asleep?＜/p＞ ＜p＞Do you wake up in the morning feeling not so refreshed, fatigued throughout the day?＜/p＞ ＜p＞Well do I have an answer for you?＜/p＞ ＜p＞"Introducing the revolutionary new magic sleep powder.＜br /＞ Introducing the revolutionary new magic sleep tea.＜br /＞ Essential oil.＜br /＞ Magic sleep juice.＜br /＞ Magic sleep pillow, drool included."＜/p＞ ＜p＞I know that seems crazy.＜/p＞ ＜p＞Magic pills, potions, even pillows to help you get a good night's rest.＜/p＞ ＜p＞But do you know what?＜/p＞ ＜p＞That's what companies are selling, and I'm dead against that.＜/p＞ ＜p＞I want to give you the proper, evidence-based step by step to help you end all sleep-related disorders so that you can get a good night's rest.＜/p＞ ＜p＞Let's Talk about all the things you need to do during the day, before the night even starts, to make sure you get a good night's sleep.＜/p＞ ＜p＞Number one, exercise: I know it sounds crazy, but physical activity improves the quality of your sleep and extends its duration.＜/p＞ ＜p＞So even if you're only going out for a ten-minute brisk walk, do it, morning, night, evening, it doesn't matter.＜/p＞ ＜p＞Get your physical activity.＜/p＞ ＜p＞Number two is diet: First and foremost, you want to avoid eating too close to bedtime, because that can stimulate your gastric juices and make you really uncomfortable when you're going to bed.＜/p＞ ＜p＞On top of that, you want to avoid spicy foods, overly citrusy foods, and something that a lot of people do before going to sleep, and that's alcohol.＜/p＞ ＜p＞Because you may fall asleep fine on alcohol, but it will hurt the quality of your sleep, and you won't wake up as well-rested.＜/p＞ ＜p＞Number three, naps. I'm not gonna lie, I love naps: But, naps are a double-edged sword, because they are refreshing, and they can give you some energy, as long as you keep them somewhere between 15 to 30 minutes.＜/p＞ ＜p＞However, they will decrease your sleepiness, which is a good thing, but then it will make it harder for you to fall asleep at night because you're not sleepy.＜/p＞ ＜p＞So if you can, avoid the nap, unless the circumstances call for it.＜/p＞ ＜p＞Caffeine - get your coffee fix before lunch, because caffeine has a half-life of six hours, meaning it can take up to 12 hours for it to be fully eliminated out of your system.＜/p＞ ＜p＞And don't forget caffeine is a diuretic, so it makes you want to pee.＜/p＞ ＜p＞Embrace the darkness, dim your lights: When you have bright lights, it affects your melatonin hormone, and then it makes it more difficult for you to fall asleep and to stay asleep.＜/p＞ ＜p＞And also decrease the amount of blue light exposure you get towards the evening.＜/p＞ ＜p＞I'm talking about iPads, iPhones, computers.＜/p＞ ＜p＞All of that blue light hurts your melatonin hormone and again makes it difficult for you to fall asleep and stay asleep.＜/p＞ ＜p＞You should make your room cool, and I'm not talking about decorations:＜/p＞ ＜p＞I'm talking about the temperature. When you're trying to go to sleep, your body naturally wants to lower its body temperature.＜/p＞ ＜p＞If your room is cooler, it'll make it that much easier to fall asleep.＜/p＞ ＜p＞Continue and finish the amazing natural Remedy complete book for any sleep Disorder.＜/p＞ ＜p＞All Sleep-Related Disorder Settled Naturally in Less Than A Week: How To Stop Insomnia, Fight Fatigue, Sleeptalking, Sleepwalking, Sleepeating Very FAST＜/p＞ ＜p＞By James Coleman＜/p＞画面が切り替わりますので、しばらくお待ち下さい。

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