11 Ways To Get A Good Night Sleep.
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Contrary to popular belief, you do not need 8 hours of sleep to function properly during the day. There’s a crazy media hype out recently telling people that America is sleep deprived, and that we should all get 8 hours of sleep. This is absolute nonsense and any sleep expert would agree.
Having difficulty to get a good night sleep?
Spending several hours without sleep?
Improve sleep with good sleep habits.
Lack of sleep can result in stress, lack of concentration, moodiness, memory loss, lower motivation and fatigue.
So often these days you hear people saying … “I just need a good night’s rest…”, or “A good night’s rest keeps the sickness away…”, or “Get some quality sleep, you’ll feel better…”.
It is important to get a good night sleep otherwise it may lead to different sleep disorders.
Here are 11 ways to get good night’s sleep for those who experience difficulty in getting sleep:
But what on earth is quality sleep?
Is it just some mysterious force that comes and attacks us in the middle of the night that we have no control over? Most people have a very limited knowledge and beliefs about what sleep is. Often sleep just means “sleep”, and nothing more, and we don’t pay much attention to how it affects our health.
- Maintain regular bedtime routine. Try to go to bed at the same time and get up in the morning at the same time. Keeping a regular schedule helps the body expect sleep at the same time every day.
- Maintain the sleep schedule even on weekends and holidays. Following the sleep schedule even on weekends does not disturb the internal clock of the body and helps to maintain circadian rhythm.
- Regardless of how much sleep had the before night, get up the same time in the morning. If the amount of sleep is reduced due to some reasons, don’t oversleep to make up for a poor night’s sleep.
- The bedroom should not be too hot or too cold. High temperatures can lead to disturbances in the quality of sleep. The optimum temperature is 60 to 65 degrees Fahrenheit. If the room is too cold, use humidifier or warm blankets.
- Bedroom surroundings should be quiet and calm. There should not be any disturbance from outside noises. Use white noise machine or fan to block outside noise.
- Take warm bath before going to bed. It is a great way to relax the body. Don’t use too hot water as it may worsen the situation. Use bath salts such as Epsom salt or baking soda which will relax the body and help in removing toxins from the body.
- Use the mood tracker to identify whether foods, beverages, certain activities or other substances have a negative impact on the ability to sleep. Mood tracker tells about the good things that promote sleep. Using mood trackers, the causes for sleep problems can be identified.
- Massage is a great way to relax tensed and tired muscles. Take help of bed partner to massage the body before going to bed. It can be a simple massage which involves massaging neck, foot and hands.
- Don’t nap during daytime if there is trouble sleeping during night. Napping during daytime disturbs the body clock and it makes even more difficult to sleep at night.
- Stop smoking as it releases adrenaline in the body and is a stimulant. It interrupts with quality of sleep.
- Exercise regularly for half an hour regularly. Exercise in the late afternoon or in the morning. Exercise increases the body temperatures and has an arousing effect. Therefore body gets exhausted and helps to sleep and increases quality of sleep if it is done three to four hours before bedtime. Do not exercise before bedtime.
Up until the 20th century, it was believed that our minds completely turned off during sleep. Recent scientific discovery has uncovered something completely different.
Once you sleep your mind enters a state so fascinating and rich that it makes being awake look boring! When we’re sleeping, our minds are more active than they are when we’re awake.
The causes of insomnia, as we know can vary a lot - from stress, anxiety, emotional turmoil or a combination of all of these. As a solution to this harrowing sleep disorder, sufferers usually try to cope by taking actions to work around their insomnia. All these actions actually make insomnia worse, by drastically weakening the sleep system and perpetuating it instead of solving the problem; because they do not attack the “cause” of insomnia, only its symptoms.
Hence they start taking sleeping pills; going to bed early and sleeping late on weekends to “make up sleep”; taking long naps during the day; drinking alcohol before going to bed to induce sleep; and many more coping mechanisms like these.
The only true solution is to gain control of the underlying mechanism that governs our sleep and energy. It’s called our Inner Sleep Clock which consists of a number of variables in your body that tells it when to feel tired, and when to feel awake. It also controls how deep you sleep and how long you sleep. By optimizing your sleep clock you can sleep less and increase the quality of your sleep.
In this short article we only barely scratched the surface of these vitally important understandings. What we briefly talked about here is completely covered in rich detail in the Sleep Wiz Revitalizing System.
To be able to discover the cure for insomnia you need to get the right information, make the right plan and take Action!.. [read more]
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