HOW MANY hours of sleep are ideal? Eight to 10 hours if a scientific calculation. But in practice, on average, most adults sleep only six hours per day. Would it be enough? It depends on the quality of sleep. In fact, hours of sleep can be even shorter if there is no activity at night, kind of overtime work, party, or even a date with lovers.

Is there a trick to kill the sleep? Coffee may be one answer, but the effect was mentioned less good for the heart rate and blood pressure. To completely fresh look clearly not possible, because of less hours of sleep back in the next day is the most plausible answer. But there are also things that can neutralize, making the body fresher despite the lack of sleep.

Here are some steps you must take:

- For those who are on the move until late at night, especially working at night, breakfast is something that should not be missed. Hours 5 to 9 am is the hour to eat the best. Select a menu rich in cereal fiber, bread with jam and butter, and a glass of juice. You can also combine them with two eggs or three pieces of meat are eaten with bread. Do not forget the milk. A good breakfast will increase energy and facilitate digestion.

- If you decide to do the same activity on the next night, have a good lunch. Eating larger portions, in addition to supply energy needs during your work, also helps you stay fit until night. Choose menus consisting of meat like roast chicken, meat, or fish. In order to better endurance do not forget to eat vegetables.

- Because you’ll sleep late, there’s no harm in a little draw your dinner hour. For menu, choose low-calorie, does not make too stuffed belly and make sleepy eyes. Contain vegetable sandwich lettuce, tomato, and mayonnaise can be used as an option. Why not be too heavy? Because there is one session snack that may help you awake. A better snack choice is nuts, grapes, apples and popcorn.

- How to fight the effects of irregular sleep patterns is a homeopathic treatment. Consuming ginseng can be useful to improve physical and mental stamina.

- If you want to sleep soundly, avoid drug sleeping pills, choose a natural alternative. Look for natural or herbal medicines that can help make your mind relax and cause drowsiness.

- Do not ever doubt the devastating effects of a cup of herbal tea – which is made of chamomile, lavender and linden flowers.

- Eating disorders and the limited choice of food during the night awake, making your digestive system is disturbed. Some alternative treatments can restore digestive disorders. Try to drink at least 8-10 glasses a day to maintain a balance stomach, body fluids and moisture.

- Expand fibrous foods such as whole meal bread to make sandwiches. Add rice and vegetables, bread or potatoes, accompanied by warm food into your diet, as well as fresh fruits, canned or dried and consumed as snack nuts you.