General Health Tips
Tips to Get a Better Sleep 1
I know, you want to know your most important time in your day, right? The answer isssssss..
..
..
SLEEP!!
..
Not a shocking answer?? But have we had good sleep time? If you wake up, and feel not enough sleep, you MUST read this article.
1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night.
2. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive.
3. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep.
4. Avoid caffeine (e.g. coffee, tea, and soft drinks, chocolate) close to bedtime.
Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours
5. Get some light to set your body clock
We all have an internal body clock that helps regulate sleep. This clock is sensitive to light and dark. Light tells your body clock to move to the active daytime phase.
6. Go to bed only when you're sleepy.
If you can't fall asleep within 15 to 20 minutes, get up and leave your bedroom. Or sit in a chair and think pleasant thoughts: a dream vacation, standing by a waterfall. This should help calm you so that you can return to bed and sleep.
7. Take special measures when you're on the night shift.
You weren't designed to work the night shift, or rotating shifts, but you may have no choice. So,
Use bright lights to mimic daylight, to keep you awake. If you can't sleep when you get home in the morning, don't force it. Wait till early afternoon when you have an energy dip.
That’s the first 7. Want more?? OK! Keep coming back to my blog...
Tips to Get a Better Sleep 1
I know, you want to know your most important time in your day, right? The answer isssssss..
..
..
SLEEP!!
..
Not a shocking answer?? But have we had good sleep time? If you wake up, and feel not enough sleep, you MUST read this article.
1. Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night.
2. Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive.
3. Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep.
4. Avoid caffeine (e.g. coffee, tea, and soft drinks, chocolate) close to bedtime.
Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours
5. Get some light to set your body clock
We all have an internal body clock that helps regulate sleep. This clock is sensitive to light and dark. Light tells your body clock to move to the active daytime phase.
6. Go to bed only when you're sleepy.
If you can't fall asleep within 15 to 20 minutes, get up and leave your bedroom. Or sit in a chair and think pleasant thoughts: a dream vacation, standing by a waterfall. This should help calm you so that you can return to bed and sleep.
7. Take special measures when you're on the night shift.
You weren't designed to work the night shift, or rotating shifts, but you may have no choice. So,
Use bright lights to mimic daylight, to keep you awake. If you can't sleep when you get home in the morning, don't force it. Wait till early afternoon when you have an energy dip.
That’s the first 7. Want more?? OK! Keep coming back to my blog...
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