You wake up angry, nervous, and physical discomfort during the day has difficulty concentrating due to excessive sleepiness. No wonder: after spending the night awake would be impossible to have energy to go jogging in the park. But do not despair because you are not the only member of the "club of the stale" on the contrary, there are many sleepless among our families, colleagues, friends and classmates. Sleep disorders are, according to medical textbooks, some 80 varieties. The most common is snoring, insomnia and sleep apnea. Insomnia occurs largely by everyday worries and stress, snoring are due to blockage of some upper airway and sleep apnea is breathing pauses during sleep, preventing a break relaxed. According to Rogério Silva, a postdoctoral biologist in sleep medicine and biology at the Federal University of São Paulo (Brazil), some simple changes in daily habits can help prevent sleep and chronic fatigue that leaves insomnia. A good body therapy memory foam body pillow to support your head is key to achieving a good night's sleep. When choosing it takes into account the material which is made and the position in which it is placed. The best sleeping position is on your side, and in such cases the height of the body therapy memory foam body pillow has to be equal to the distance between the neck and upper outer arm. For those who sleep on their backs, it is best to take to bed a lower body therapy memory foam body pillow that fills the space between the neck and the back of the head, but without compressing the spine. Those who sleep on their stomachs are waking tired and sore, because the face can not stand all night against the pillow. Additionally, thoracic and lumbar regions are affected with this position. The pillow should be replaced at least every two years. When the election must observe some rules. For example, feathers may issue a strong odor, which can disturb the most sensitive noses. Ideally, give preference to fill pillows to deform less easily. Try and talk about different types of synthetic foams. The size also counts: it is better that the pillow is wide so as not out of place with any movement of the body during the night. And, though some people do, of modesty, it is best to test the model chosen before leaving the store at the time of purchase. Side (yeah) Keep your spine aligned and your arms under your chin. Your knees should be bent and a body therapy memory foam body pillow between them thin to prevent rotation. The intention is that the lumbar region is not maintained widespread, long-term that can cause disc herniation. Side (no): Never leave your hand under the head, because this position compromises the circulation of the arm and pressed a body therapy memory foam body pillow against his face, which favors the appearance of facial wrinkles. Also, try not to sleep with the body hunched over, and try to make a good body stretch before getting into bed. Face up (yes): Place a thin pillow or a foam roll under the semi-flexed knee to stay overnight, leaving well-positioned hips and lower back muscles relaxed. Face up (no): Do not sleep with the legs very straight, because that forces the lumbar region. Also, never bend the body therapy memory foam body pillow to make it higher, because the head is above the fold, forcing the neck area too. This rule applies to everyone. The ideal mattress for a restful sleep can be neither too soft nor too firm, ie, it must conform comfortably to the body, as recommended by manufacturers of mattresses themselves. Prefer latex, whose chief benefit the fact even better adapted to the contours of the body, relieving pressure points. 1 - Before bedtime, leave behind the daily anxieties and conflicts. Do not get into bed immediately after a hard day's work: Before you take a warm bath, relax and tuck your only after the sheets. 2 - Turn off the TV and computer, the light of such devices slows the production of substances that alert the brain that it's bedtime. 3-Any exercise should be done until four hours before going to sleep, or else the body will still be rough. In bed it's only sexual activity that is an excellent relaxing. 4 - A tea before bed also helps, but avoid black or green tea. Prefer balm or chamomile teas to induce sleep. 5-Eat little at dinner. Make a light meal, for example using asparagus, palm hearts, rice, oats, potatoes, oats and soybeans. Take soup with those ingredients in the coldest nights. 6-most succulent meats should never eat at night because their proteins activate the sympathetic nervous system, responsible, among other functions, leaving the body on alert, encouraging greater adrenaline rush. 7 - After the warm bath, try to light a blue bulb and drizzle a few drops of lavender oil on your pillow. Aromatherapy is a technique that calms the mind, relaxes the body and induces sleep. 8 - A glass of warm milk can also help you find the way to the pillow, because the food is tryptophan, a precursor of serotonin, another neurotransmitter that is strongly associated with deep relaxation. 9-Do not be fooled by the pleasant relaxation offered by the alcohol, because after a few sips, the alcohol affects some structures of the larynx, leading to generate breathing disorders. The result are those unbearable snoring, or the rebound effect, which is when you wake up several times in the middle of the night. 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