How Much Sleep Do You Need? Some Tips to Sleep Well
well, well, today i am telling you about sleeping or not sleeping, better sleeping , sleep have very, very importent place in our life, but why, this word make sureÂ your life, after get up. Many of us want to sleep as little as possibleâ€”or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort.
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. Get up and go to bed the same time every day.
Some new tricks to sleep well:
- If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy .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.
- Â 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.But Refrain from exercise at least 4 hours before bedtime
- Â Develop sleep rituals,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.
- Â Only use your bed for sleeping,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.
- Â Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed,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. Have a light snack before bed.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.Take a hot bath 90 minutes before bedtime
- Trouble Sleeping? Chill Out! – significance in body temperature before sleep.A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. Make sure your bed and bedroom are quiet and comfortable. 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.
- Â Use sunlight to set your biological clock,As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.