Sleep Better for a Better Health
A bad night sleep will kill your ability to work. According to the Centers for Disease Control, more than one-third of U.S. adults routinely sleep fewer than seven hours a night. Sleep deprivation costs Americans significant work productivity. Sleeping better will benefit you in many ways like having a healthy heart, increase your memory, reduce your stress and help you with weight loss.
Set a Regular Bedtime and Wake-up Time
Irregular bedtimes could disrupt natural body rhythms and cause sleep deprivation undermining brain maturation and ability to certain behaviors in children. Not having fixed bedtimes, accompanied by constant sense of flux, a state of body and mind akin to jet lag and this matters for healthy development and daily functioning. Child development has profound influence on health and well being across the life course there by having lifelong impact on health.
So stick to a sleep schedule. Go to bed and get up at the same time. And this will reinforce your sleep-wake cycle and helps promote better sleep at night.
Lights Out and Sleep
Light tells the brain, weather its night or day and that tell you when to sleep. When you wake up, turn on the bright lights and open the curtains to bring in the sunshine. Use dim lights in the evening. Too much light at night pushes you sleep time. So keep lights low near the end of the day, you should shop using laptops, tablets, cell phones and Facebook at least one hour prior to sleep.
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Time Your Meals
When you eat may affect your internal clock. Keep a regular routine for meals and exercise, which will steady your internal clock. Eating too much can make it difficult to fall asleep whereas eating too little can disturb your sleep and decrease its quality. Also limit how much you drink before bed.
Avoid Alcohol, Caffeine and Tobacco
Avoid Caffiene, stimulant drugs, alcohol or tobacco, particularly in the evening, which takes hours to wear of. Alcohol makes you fall asleep easily but reduces the quality of the sleep. Instead of alcohol try having a warm bath, it will help you to reach the temperature that's ideal for rest.
Limit Your Time in Bed
Temporarily restricting your sleep may give you a much quality deeper sleep while you are awake in bed. Writing to do list can organise your thoughts and clear your mind of any distractions. Reading a book or listening to the radio will help you relax your mind.
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Forcing Yourself to Sleep
If you cant sleep, don't become annoyed and force yourself to sleep. The more anxious you become, the less likely you are going to fall asleep. Try doing something relaxing and try again after half an hour. Split up sleep if work a night or rotating shifts and have trouble sleeping 8 hours straight.
Create a room that is ideal for sleeping cool, dark and quiet would be perfect. Your mattress and pillow can contribute to sleep better. Choose what feels most comfortable to you. If you share your bed, make sure there is room for two.