Hot bath and bedtime milk, how to anti insomnia

 Difficulty sleeping? To earn a well deserved night's rest to get ready the best, experts say dell'Aims (Italian Association of Sleep Medicine), which in view of the March 16 National Day of the twelfth-dormiresano remember the golden rules to follow and the behavior of enemies Morpheus. Among the recommendations, ease tension in a hot tub and enjoy a relaxing drink. Well, chamomile, green light, but also the big glass of milk, a remedy of grandmothers. Again, use your bed only for sleeping, sofa and armchairs for preferring daytime activities such as reading or TV. Bad news, then, for 'fan' of the afternoon siesta or gym night: avoid them if you do not want to spend a sleepless night. Finally, if your sleep does not come, it is wrong to 'blend' between the covers or stay in bed counting sheep: better get up and do something else.

Here are the guidelines in detail:

WHAT TO DO
1) Go to sleep each night and get up every morning at the same time, even during the weekend and no matter how you sleep at night.
2) If you wake before the alarm sounds, get out of bed and start the day.
3) Go to bed only when you are drowsy.
4) If you can not sleep, you should not stay in bed, but get up, get out of the bedroom and engage in relaxing activities like reading a book, watch television or take a hot bath.
5) Use your bed only for sleeping.
6) Try to relax as much as possible before going to bed, for example with a warm bath (not shower that has a stimulant effect), or as a relaxing effect with drinks warm milk, herbal teas or herbal infusions (always valid chamomile).
7) If you have time to go to bed hungry, eat something if it is light, then not to have digestive problems.
8) Sleep in a comfortable bed in a bedroom as protected as possible from noise, to a temperature neither too hot nor too cold.
9) Eating at regular times, avoid large meals close to sleep, with a preference for foods rich in carbohydrates.
10) Carry out regular physical activity during the day, especially in the afternoon.

WHAT TO AVOID
1) Do not go to bed if you do not sleep: sleep can not be 'forced'.
2) No more sleep the next morning if you slept little at night.
3) Do not take naps during the day, since they negatively influence the sleep of the night.
4) Avoid drinks containing caffeine or alcohol before bedtime. Alcohol can cause sleepiness, but terminated its effects are likely to wake up in the middle of the night and maybe have difficulty returning to sleep.
5) Do not smoke near the time of going to sleep.
6) Do not eat too much processed foods, rich in fats and proteins, which engage the body in digestion too laborious.
7) Do not perform strenuous physical activity before going to sleep, because it has stimulating effects.