Sleep - Tips For Getting the Best Rest of Your Life

Sleep is one of the most basic and universal activities in which we all participate. However, sleeping, sleeping, and waking up can be very difficult for most of us today, and for many of us all the time. We spend a third of our lives under the blanket, but sleeping well is one of the factors that is often overlooked when it comes to feeling well and doing our best. This article explores the techniques you can apply tonight, to achieve a sound, restful sleep.

Lack of sleep can endanger your life and the people around you. The National Highway Traffic Safety Administration reports that more than 100,000 car accidents a year - and 1,500 deaths - are the direct result of people driving while asleep. The nuclear reactor explosion in Chernobyl, poisoning thousands of square miles of radioactive particles and causing serious medical deaths and illnesses, was found to be the result of human error by shift workers on duty for more than 18 hours. The explosion of the Challenger shuttle was also suggested in part because of engineers and supervisors who had been waiting for 50 hours continuously before launching and warning of possible mechanical failures. Mistakes in the judgment caused by drowsiness are also cited as contributing factors to the Exxon Valdez tank accident.

Quality and quantity of sleep are directly related to quality and quantity of life. Dr. Kripke from the University of California has found that most people need at least 6 to 7 hours of sleep to do their best physically and mentally. The same study also found that taking prescription sleeping pills daily increased the risk of death by 25%.

In addition, sleeping debt can rob us of our quality of life. Over time, insufficient sleep accumulates. Slowly but surely, sleep debt is slowly diminishing our physical and cognitive acuity until we are overwhelmed by sudden and sudden drowsiness. Nationwide debt, which causes fatigue, has reportedly put the American economy at about $ 120 million a year in both health spending, worker productivity loss, and property damage. Personal costs of sleeping debt can include:

• Mood changes: Anxiety, depression, and anxiety are the three most common mood disorders caused by lack of sleep.
• Functions of the nervous system: showing cognitive and motor performance declines, such as inadequacy, memory difficulties, and delayed reaction time:
• Weight Loss: When we don't sleep, we gain weight. This is not only due to the hormones associated with sleep and weight, but the tendency to have sugary, carbohydrate-rich foods to keep us awake when we sleep.
• Impaired immune function: lack of sleep weakens the immune system's ability to prevent attacks by bacteria, viruses, fungi, and parasites.

Difficulties in achieving refreshing sleep, along with sleep dysfunction, play a major role in various human disorders. Stroke and asthma attacks tend to occur more often at night and early in the morning, which some experts suggest is due to hormonal changes, heart rate and other sleep-related features. Dream sleep is also found to be critical in preventing seizures and other neurological disorders. Sleep problems occur in almost everyone with mental illnesses such as depression and schizophrenia. Sleep problems are common in age-related diseases including Alzheimer's, stroke, and cancer.

In your quest for a refreshing sleep, you will be well served by establishing a good sleeping habit and creating an attractive sleeping environment. Collectively, these improvements create a good "cleanliness of sleep," "a personal regimen that is your gateway to refreshing sleep. In short, to achieve recovery sleep, it is important to create a bed rest.

Friendly Habits

• Establish how much sleep you really, and really, really need: Estimate the amount of time your body needs to allow you to work the best daytime sleep and wake up without the aid of an alarm clock. Once you know what bedtime you need, adjust your daily routine so that you take care of your personal and professional responsibilities well before three to four hours before bedtime, when you need to start a routine before bedtime.
• Set a schedule, especially for the time you wake up every day: an irregular or inconsistent sleep schedule sets the biological level for poor sleep.
• Avoid caffeine and nicotine stimulation for six hours before bedtime, especially if you know these substances give you difficulty sleeping. Also avoid hidden sources of caffeine, such as chocolate and some pain on the table and cold medicines.
• Avoid drinking alcohol after dinner: while it may help you sleep, it may cause you to wake up in the middle of the night.
• Get organized training:
• Exercise promotes faster bedtime and improves sleep through sleep. Moderate aerobic exercise three days a week has been found to promote sound sleep.
• Strength training (including weight lifting) promotes the release of Human Growth Hormone (HGH), increasing its level at night coinciding with sleep.
• Exercise strengthens the bones and joints, thus helping to ease the pain that can interfere with sleep or sleep

NOTE: It is best to avoid exercising 2-4 hours before bedtime due to the effects of hormone release (and may be stimulating).

• Eat to sleep:
• For a light dinner or snack, choose foods that contain tryptophan amino acids, from which the body produces serotonin and melatonin, the main biochemicals that trigger sleep. Dairy products, nuts, chickens, and leafy greens are good sources of tryptophan.
• Sex can help promote sleep by releasing soothing neurochemicals.
• If you have any prescription or over-the-counter medications, ask your doctor if any of them can keep you awake or cause you to miss a refreshing sleep.
• When waking up, open the curtains and welcome the sun: the early morning light promotes a sleep attack during the day. For older people, exposure to bright light at low body temperature can delay the sleep-wake cycle so that they start to fall asleep later.

Sleep environment

• Keep the bedroom cool: lowering the temperature helps your body cool down, which can help to trigger sleep onset
• Make the bedroom dark: light is the strongest signal of time for humans; even low ambient light (such as night light) changes the sleep cycle in a pineal way, which is a light sensitive organ that detects light even when the eyes are closed.
• Keep the bedroom quiet. If you are unable to make a minimum noise, use a fan, air purifier, or other "white noise" source to eliminate noise.
• Limit the bed to engaging in only two activities - sleeping and sex. If you can't sleep after lying in bed for 30 minutes, get out of bed and engage in quiet activities like reading or listening to soothing music; Avoid television because it's more of a stimulus than a relaxing activity. Once you are tired, go back to bed and try to sleep again.
• Is the bed to blame? It's not just a home, it's a part of your sleep environment:
• If you share a bed, you can both sleep best on a king size bed, especially if your bed partner tends to bounce and change or has restless foot syndrome. Two adults in double or queen sized beds have a flat space like a baby in a crib!
• Your mattress should be a smooth, comfortable surface. It should not feel cramped and the coil cannot stand out.
• Properly selected and well-maintained mattresses provide a positive counter to sleep weight. Goldilocks correct:
• Too strong a mattress will not support the body, but will tend to support only the heavier parts (shoulders and hips). This causes an increase in pressure which reduces blood circulation, causing sleep to swell and turn.
• Too soft a mattress will not keep the spine in proper alignment with the whole body. As a result, your muscles will work through the night to straighten the spine, causing pain and pain in the morning. Sags or prints on your mattress indicate that your mattress is not right for you.
• The base part of the bed, also called the spring box, extends the life of the mattress. It absorbs most of the pressure and weight placed on the sleeping surface, acting as a shock absorber to eliminate pressure on the mattress. Older foundations can shorten the mattress life by 50% and thus compromise your sleep.
• De-technologize your sleeping room. In particular, it reduces the source of electromagnetic fields (EMFs), electrical and magnetic waves generated by electronic and electrical equipment. EMF represents one of the most common and fastest growing environmental influences on health today, and scientists have found that it can influence brain waves to change mental acuity and change sleep patterns. EMFs are generated by:
• Electric clock and radio clock
• Televisions and computers
• Cell phones and wireless phones
• Lamps
• Ionization - smoke and carbon monoxide detectors
• Reduce chemical irritants that can lead to breathing difficulties that can interfere with sleep or nighttime sleepiness:
• Remove synthetic or chemically treated home furniture (rugs, furniture, chords)
• Newly dried clothes are cleaned in solvents used in the cleaning process. Do not bring into the bedroom until it is broadcast in a separate room for several days. Close the closet door before going to bed.
• Use natural, untreated cotton or silk sheets. Avoid "regular" sheets as they are treated with chemicals (especially formaldehyde).
• If you have pets, don't let them get into the bedroom. A study by Dr. Shepard of the Mayo Clinic Sleep Disorders Center (Minnesota, USA) reports that 53% of pet owners who allow pets in the bedroom have disturbed their sleep every night. Animal allergies can also contribute to breathing problems during sleep.
• Allergy source addresses: pets, plants, and retailers are best left out of the bedroom.
• Some drops of jasmine oil or lavender oil on the tissue placed near the bed can promote relaxation when inhaled. Dr. Raudenbush and colleagues from Wheeling Jesuit University (West Virginia USA) found that people who slept in the rooms were referred to as safer sleepers and reported higher daytime anxiety than those in the room without the added odor. Similar results have been shown for lavender, but Dr. Raudenbush found its benefits less apparent than jasmine.

With a simple investment to improve your sleep hygiene, you can reap significant improvements in your sleep, and how long you sleep. Get the best out of your life so you can get the best out of your life.

Sleep - Tips For Getting the Best Rest of Your Life


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