Sunday, February 9, 2014

Tips for Good Sleep

Why Is Sleep Important?

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

Tips for Good Sleep

Here are some  tips to cure many sleep problems and help you quickly fall asleep “. There is  no need to count sheep :-):
  1. Exercise for 30 minutes a day. You must spend energy to receive energy.  People who exercise have better body temperature cycles suitable for quality sleep and are more energetic. If you don't exercise at all, you'll feel sluggish throughout the day because your body temperature remains stagnant. Don't exercise too late in the day, however, otherwise your body temperature will be too high for good sleep.
  2. Get 15 minutes of sunlight a day. If you struggle to rack up a few minutes in the sun each day, you're not sleeping as well as you could be. Your internal body clock uses sunlight to control its energy levels. Light makes you awake while darkness releases melatonin (melatonin is a hormone that is part of the human sleep-wake cycle)to make you sleepy. Get outside and at least open your curtains to absorb some light for better sleep
  3. Stay away from caffeine and alcohol six hours before bedtime. I use to think a cup of coffee two hours before bedtime didn't keep me awake “ actually,  However, these drinks disrupt later sleep cycles so you'll get poor sleep.
  4. Quit smoking. Nicotine is a stimulant. Also, smokers can experience nicotine withdrawal during the night that disrupts sleep. Your body will thank you in more ways than better sleep once you quit sucking down that crap. 
  5. Stay away from television and computer games before bedtime
  6. Don't take sleeping pills. You should consult with a doctor before following the advice in this article.
  7.  Get a nice bed. You spend one-third of your time in bed so make yourself comfortable. Make sure you have plenty of room to stretch out 
  8. Eliminate sensory input. Make your bedroom as dark as possible and get outside noises to a minimum. A towel under a door helps with both. 
  9. Make your room a good temperature with ventilation. If you're in a hot room with bad ventilation, expect bad sleep.  The body best falls asleep often in cooler temperatures. Open your windows if you can to let in cool air. If you get cold, put on more blankets. Fresh oxygen is vital for good sleep. Experiment with the room temperature best for you. A thermostat to measure your ideal room temperate and a fan to cool you down and ventilate the room will improve your sleep and give you more energy
  10. Find your sleeping personality. 95% of the time we won't fall asleep until we are sleeping in a particular position, which feels the most comfortable.
  11. Build a relaxing sleep routine. Try yoga, reading, or visualizations, for example, to see what relaxation techniques you like. Do these consistently before going to bed and you'll notice you fall asleep without worry-filled thoughts clogging your mind.
  12. Change what isn't working. If you lay in bed for 20 minutes and do not feel sleepy maybe because your mind is rushing, do something else. Things that have worked for many include eating a light meal because a hungry stomach can keep me awake, drinking water, visualizations like tensing then releasing all the muscles in my body from head to toe, reading, or doing some non-stimulating activity until I feel tired.
Follow the above tips and you'll wake up refreshed with heaps of energy ready to create the reality you desire!

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