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How to Sleep Well |
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Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity and your quality of life. While you sleep, your brain goes to work, consolidating the day's learning into memory and reenergizing the body. Sleep problems affect about 70 million Americans of every age, race, and socioeconomic level, and there is a growing body of scientific evidence showing that inadequate sleep results in tiredness, difficulties with focused attention Performance in the classroom and in extracurricular activities can suffer if a child does not obtain adequate sleep. Once a child reaches adolescence, his or her risk of inadequate sleep and its dangers increases. Just like the correct diet or a safe and effective exercise plan, a good nights sleep is critical to a happy and healthy life. Contrary to popular belief, the body does not "shut down" during sleep, and neither does the mind. While you are off in dreamland, your body continues working around the clock, replacing old cells with new ones and re-energizing your muscles and organs. All that work done while you are asleep is just as vital for a healthy well being as the work your body does during the day. Light, noise, and temperature can all affect how good your sleep it. Light: This is one of our body's most powerful indicators of time. Our internal clock will associate the rising sun with "time to wake up"! A dark room is best for sleeping, whether it is day or night. Noise: Loud random noises can easily disrupt sleep. A low, steady humming of a fan or air filter can make drifting off much easier. Temperature: A room being too hot or too cold can make sleep a tough thing to do. 60 to 65 degrees Fahrenheit is the ideal temperature for a room you are sleeping in. Some other tips for getting a good nights sleep are to - Take Oil bath regularly - keep regular hours, even on weekends - develop a ritual before going to bed so your body gets ready for sleep - exercise regularly to help relieve tension - cut down on stimulants, such as caffeine - stop smoking, statistically smokers take longer to fall asleep ( Courtesy: http://www.allsands.com/HowTo/howtogetagoo_you_gn.htm )
CAN'T SLEEP? Here are some tips for better sleep
Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
This reduces the time you are awake in bed.
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below. Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes If you continue to have a good nights sleep even after using the tips, you may have a sleep disorder and should consult your family doctor. ( Courtesy: http://www.stanford.edu/~dement/howto.html )
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