Tips from the Experts for the World Day of Sleep, which is celebrated on the third Friday of March! Here are proven recommendations, which gives the World Organization of Sleep Medicine:10 principles of good sleep for adults 1. Set the correct time to wake up and bedtime. 2. If you have a habit of sleeping during the day, try not to exceed the 45-minute period of duration of sleep. 3. Avoid excessive intake of alcohol for 4 hours before sleep (more than a glass of wine or strong drink 50 grams), and smoking. 4. Do not eat products with caffeine less than 6 hours before bedtime. It is found in coffee, tea and many carbonated soft drinks and chocolate. 5. Do not eat heavy, spicy, sugary foods in less than 4 hours before bedtime. A light snack before bedtime may be, especially if it is dominated by foods rich in tryptophan (an amino acid that helps the sleep hormone) - a hard cheese, whole wheat bread, honey. 6. Exercise regularly, but it's better in the morning and not before bedtime. If you go to a bar in the evening, try not to lean on strength training, the best swimming and light aerobics. 7. Try to have a place to sleep as comfortable as possible. 8. Find yourself the optimum temperature for sleep, ventilate the room before bedtime. It is believed that the most comfortable to sleep at a temperature of from 18 to 24 degrees. 9. Try to remove all the annoying sounds, leave a minimum of light. 10. Leave the bed only for sleep and intimacy. Do not use the bed as a place to work and play. the 10 recommendations of sleep hygiene for children (aged up to 12 years) 1. Put your baby to sleep in the same time, preferably before 21.00. 2. Make a schedule of age-appropriate nap. 3.Get a specific procedure for the preparation for the night - a sort of a nice ritual. 4. Make the child comfortable room to sleep - cool, dark and quiet. 5. Teach your child to sleep alone. 6.Isolate the child from the bright lights at night and do as much as possible illuminated awakening in the morning. 7. Avoid heavy meals and strenuous exercise for your child at bedtime. 8. Remove all electronics, including TV, computer, mobile phone, from a child's bedroom and limit their use before bedtime. 9. Do not give children foods containing caffeine (including coffee, tea, many soft drinks.) 10. Follow a clear daily routine, follow a diet.
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