Good habits of sleeping
Decades ago there was not much spoken about sleeping. But the changed lifestyle has made us to think over it also. Every thing is going on so fast these days that no one is ready to rest since they fear if they sleep someone other may go ahead of him. Many have become so intellectual that they are ready to change the rules of nature. They say that sleeping is nothing but waste of time. But those who try to change the rules of almighty have their own troubles.
Here are tips for those who realize the necessity of sleep and want the tips for enjoying good sleep.
1) Go to bed and get up about the same time each night and morning. If at times it becomes late to sleep at night try to recover it by sleeping for some more time in morning. Avoid going early in the bed. Go to bed only after you feel sleepy.
2) Do the exercise regularly in the evening some three to four hours before bed. See that you get at least 30 minutes of sunlight exposure daily. Do yoga, meditation and gym early in the morning. This is will help to give energy to work for the whole day. The strained muscles will undoubtedly ask for rest at night.
3) Have a long, warm bath or shower before bedtime. Follow bedtime rituals. Listening to soft music read a book to calm the body. Avoid reading violent news or watching suspense or horror movies that will have brain thinking about.
4) Have warm milk before bedtime. Have dinner about two hours before sleeping. Have water bottle besides you so that you don’t have to walk up to the water pot.
5) The bedroom area should be silent and as far as television is considered should not be in bedroom. The room should have a comfortable atmosphere. Put curtains where the light is piercing in the room. Change the bed sheets regularly. The room should have proper ventilation. Avoid having illuminated clock in bedroom that makes you anxious and keeps you thinking about time.
6) Avoid sleeping in afternoon. Avoid caffeine and nicotine in all forms after lunchtime. Caffeine in coffee, tea, chocolate, colas; other soft drinks should be avoided.
7) If you don’t get sleep withinn 10-15 minutes and feel that you can’t get sleep leave the bedroom. Get on with some book or watch television until you feel drowsy.
8) Some people have pills for sleeping try to reduce it and continue till you get rid of it. If not controlled it just becomes a habit. Proper care should therefore be taken and physician should be consulted.
9) Recollect all the activities performed during the day. Note down the worries you are facing and possible ways to achieve the solution. This will remove the burden of your shoulders and so you need not think of it as you go to the bed.
10) Main reason for sleep problems is stress. The relief from tensions and anxieties often eliminates sleep problems.
11) Have light meal before bed. Eating heavily can cause adverse effects.
12) Most people you have to travel across the globe through various time zones in such cases they should practice the timetable of that country in advance so that body gets acquainted to the conditions to be faced in another country.
We have discussed the things that can prove to have good sleeping habits. This problem is found more in developed countries like America where life is very fast and people find less time and attention for sleeping.
Following are the results that occur as a result of having poor sleeping habits:
a) The lack of sleep causes drowsiness, lack of concentration at work, reduces the capacity to work create and work out plans.
b) Insomnia: Most of the population has the problem of insomnia. They feel difficulty in falling asleep. Also they have frequent awakenings, waking too early and trouble of getting back to sleep and waking with lack of freshness.
c) Less sleep even affects the production of white blood cells and the hormone cortisol, making a person more prone to infections and circulatory diseases.
d) Sleep apnea: People with this disease have severe respiratory problems. They feel uncomfortable waking up hundreds of times per night, snorting and gasping for air. The disease of Sleep apnea is most common in men and overweight people. If not treated early causes high blood pressure. Also it increases heart problems.
e) Narcolepsy: Persons with this disease experience "sleep attacks". Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." At sleeping time sufferers also may experience brief paralysis and/or vivid images and sounds.
Sleep is therefore vital for a healthy body and mind. So follow the good practices of sleeping habits. Good night and have sweet dreams.
1) Go to bed and get up about the same time each night and morning. If at times it becomes late to sleep at night try to recover it by sleeping for some more time in morning. Avoid going early in the bed. Go to bed only after you feel sleepy.
2) Do the exercise regularly in the evening some three to four hours before bed. See that you get at least 30 minutes of sunlight exposure daily. Do yoga, meditation and gym early in the morning. This is will help to give energy to work for the whole day. The strained muscles will undoubtedly ask for rest at night.
3) Have a long, warm bath or shower before bedtime. Follow bedtime rituals. Listening to soft music read a book to calm the body. Avoid reading violent news or watching suspense or horror movies that will have brain thinking about.
4) Have warm milk before bedtime. Have dinner about two hours before sleeping. Have water bottle besides you so that you don’t have to walk up to the water pot.
5) The bedroom area should be silent and as far as television is considered should not be in bedroom. The room should have a comfortable atmosphere. Put curtains where the light is piercing in the room. Change the bed sheets regularly. The room should have proper ventilation. Avoid having illuminated clock in bedroom that makes you anxious and keeps you thinking about time.
6) Avoid sleeping in afternoon. Avoid caffeine and nicotine in all forms after lunchtime. Caffeine in coffee, tea, chocolate, colas; other soft drinks should be avoided.
7) If you don’t get sleep withinn 10-15 minutes and feel that you can’t get sleep leave the bedroom. Get on with some book or watch television until you feel drowsy.
8) Some people have pills for sleeping try to reduce it and continue till you get rid of it. If not controlled it just becomes a habit. Proper care should therefore be taken and physician should be consulted.
9) Recollect all the activities performed during the day. Note down the worries you are facing and possible ways to achieve the solution. This will remove the burden of your shoulders and so you need not think of it as you go to the bed.
10) Main reason for sleep problems is stress. The relief from tensions and anxieties often eliminates sleep problems.
11) Have light meal before bed. Eating heavily can cause adverse effects.
12) Most people you have to travel across the globe through various time zones in such cases they should practice the timetable of that country in advance so that body gets acquainted to the conditions to be faced in another country.
We have discussed the things that can prove to have good sleeping habits. This problem is found more in developed countries like America where life is very fast and people find less time and attention for sleeping.
Following are the results that occur as a result of having poor sleeping habits:
a) The lack of sleep causes drowsiness, lack of concentration at work, reduces the capacity to work create and work out plans.
b) Insomnia: Most of the population has the problem of insomnia. They feel difficulty in falling asleep. Also they have frequent awakenings, waking too early and trouble of getting back to sleep and waking with lack of freshness.
c) Less sleep even affects the production of white blood cells and the hormone cortisol, making a person more prone to infections and circulatory diseases.
d) Sleep apnea: People with this disease have severe respiratory problems. They feel uncomfortable waking up hundreds of times per night, snorting and gasping for air. The disease of Sleep apnea is most common in men and overweight people. If not treated early causes high blood pressure. Also it increases heart problems.
e) Narcolepsy: Persons with this disease experience "sleep attacks". Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." At sleeping time sufferers also may experience brief paralysis and/or vivid images and sounds.
Sleep is therefore vital for a healthy body and mind. So follow the good practices of sleeping habits. Good night and have sweet dreams.
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