So the next day Wake up at 9-10 hours older and much younger to sleep you want to prepare. 1. Every day, whatever the weather, go for a short "oxygen" walk. To replace it you gymnastic exercises that must be done in the evening by the open window, without straining. 2. Carefully ventilate the room where you sleep. You can leave for the night through the open window. 3. Dinner is best not less than two hours before sleep. 4. The main point of cosmetic and hygienic evening ritual is bathing in the tub or taking a shower, during which you should make a massage skin in a circular motion using not too hard hair brush. This massage has beneficial effects on the body and improves circulation. 5. You cannot go to bed without washing off the face makeup and carefully purify your skin. 6. Normal and oily skin does not bring trouble during the evening toilet. Taking off from the face of carcasses and paint cosmetic sour cream, wash with warm water with soap (such as chamomile), and then apply a moisturizer. More care needs dry skin. First remove from the face day makeup with a cotton swab. Then wash face with water and apply bold or bold cream. In places, especially where wrinkles near the eyes, on the neck and chin, apply bold nourishing cream for dry skin is oily. 7. The bed should be sufficiently soft and under body weight to get comfortable shape, but at the same time sufficiently elastic so as not to cause curvature of the spine. It will be better if you get used to a low pillow. This greatly improves the blood supply to the brain during sleep. Contrary to popular belief, excessive fatigue and exhaustion does not help, but rather hinder fast asleep, while moderate fatigue quicker to sleep. Because before going to sleep, do not overwork, try to relax. 8. Try before you sleep is not "spin" in my head the events of the past day. You need to take daily care along with your clothes. Many are not able to fall asleep without a book. Well read, but not for long: 10-20 minutes, with something easy, such as illustrated magazine. Take care of business, which brings you pleasure. 9. Sleep is one of the secrets of youth. Without sufficient sleep can't talk about smooth, shiny, wrinkle-free face, shining eyes, clean skin. No nourishing creams will not replace Ciudadano sleep. 10. Those who cannot sleep, it is advisable for the night to drink a glass of warm milk with two teaspoons of sugar or honey and three drops of vitamin B1. This mixture acts as a sleeping pill. Scientists have found that sometimes soporific scent of some plants, such as roses and geraniums. 11. Cruel enemies of normal sleep is Smoking, alcohol and drugs, as well as all the excitatory drinks (strong tea, coffee). 12. To sleep, smokers need more time. This is because nicotine, stimulating the formation of epinephrine and norepinephrine that stimulates the nervous system. 13. In order to avoid snoring, try to do exercises for the muscles of the soft palate. They are often the "culprits" snoring because obvious and impede the free flow of air to the larynx. Learn to pronounce the sound "and", while straining muscles of the pharynx, soft palate, and neck. Do this exercise every morning and evening, repeating 20-25 times. After a month of muscles will be strengthened and the snoring if not stop completely, it will be much quieter. 14. Some believe that a person wakes up only when a good sleep. This is not the case. We usually Wake up at the same time due to "internal clock", which operates out of habit. Individual need for sleep varies within a rather wide range - from 4 to 10 hours per day. Everyone should find their normal sleep. This is best done during the holidays, when you do not get tired and do not take drugs: go to bed at the same time and forget about the clock. The average duration of sleep during this period and will individually rate your sleep. Julia Martynenko
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