Overcoming Sleep Deprivation - 8 Tips For Getting Great Sleep
Today's fast paced world leaves too little time for sleep, making sleep debt a modern epidemic that is stealing health and peace from millions of lives.
Sleep debt is the slow accumulation of fatigue based on getting a lot, or just a little, less sleep than you need every night.
Over time, sleep debt can cause many health problems including fatigue, depression, memory loss, obesity, high blood pressure, or heart disease.
There are many factors that prevent people from sleeping like chronic pain, sleep apnea, travel, medications, and diet.
Among them stress is the most common cause of sleep loss, and fortunately it is usually the easiest to remedy.
Just knowing how to get better sleep is sometimes all the medicine you need to help you resolve sleep problems.
8 Tips for Getting Great Sleep 1) Regular Bedtime - Go to bed and get up at the same time every day, including weekends and vacations.
This will keep your internal clock working in a rhythm, greatly increasing the chances that you will sleep betterwhen you are supposed to.
2) Regular Exercise.
Exercise improves sleeping habits.
Exercise 5-6 times per week, between twenty to thirty minutes a day.
Don't exercise within five hours of bedtime.
3) Don't Lie Awake.
Staying in bed when you can't sleep will interrupt your daily sleep rhythm and give you negative emotions to associate with your bed.
Get up and do something else until you feel sleepy.
4) Evaluate your mattress.
Over 60% of people continue using a mattress after is has loss both comfort and proper support.
Replacing your old mattress with a quality bed has been proven to improve sleep.
5) Limit Caffeine , Nicotine , and Alcohol - Avoid nicotine or caffeine for 6 hours before bedtime.
They are stimulants and will keep you awake.
Alcohol is a sedative, and may make you feel sleepy.
But alcohol also creates erratic sleep patterns that disturb a natural sleep rhythm.
6) Don't Eat or Drink Before Bedtime.
It takes a lot of energy for your body to digest food.
Digestion will disturb your sleep.
Drinking fluids before bedtime will make you get up in the night to pee, interrupting sleep.
Avoid food and drink for two hours before bedtime.
7) Relaxing Quiet Time - A quiet, peaceful period before bed can help you relax.
Taking a warm bath or reading a book can help cue your body that it's time to sleep.
Meditation, breathing, and relaxation techniques help many people get ready to sleep.
8) Keep the Bedroom for Two Things.
Watching television, reading a book, or listening to music in the bedroom is not recommended.
Any bedroom activities, that engage your interest, can create a mental association that pulls you out of sleep.
Only use your bedroom for sleep and sex.
People need varying amounts of sleep, from 6 to 10 hours per night.
Finding your optimal amount will be a personal journey that is fulfilled when you find that you are waking up with energy and an upbeat outlook.
Implementing the 8 tips learned here will help you on the journey to create a satisfying sleep schedule that will improve you long term health and quality of life.
Sleep debt is the slow accumulation of fatigue based on getting a lot, or just a little, less sleep than you need every night.
Over time, sleep debt can cause many health problems including fatigue, depression, memory loss, obesity, high blood pressure, or heart disease.
There are many factors that prevent people from sleeping like chronic pain, sleep apnea, travel, medications, and diet.
Among them stress is the most common cause of sleep loss, and fortunately it is usually the easiest to remedy.
Just knowing how to get better sleep is sometimes all the medicine you need to help you resolve sleep problems.
8 Tips for Getting Great Sleep 1) Regular Bedtime - Go to bed and get up at the same time every day, including weekends and vacations.
This will keep your internal clock working in a rhythm, greatly increasing the chances that you will sleep betterwhen you are supposed to.
2) Regular Exercise.
Exercise improves sleeping habits.
Exercise 5-6 times per week, between twenty to thirty minutes a day.
Don't exercise within five hours of bedtime.
3) Don't Lie Awake.
Staying in bed when you can't sleep will interrupt your daily sleep rhythm and give you negative emotions to associate with your bed.
Get up and do something else until you feel sleepy.
4) Evaluate your mattress.
Over 60% of people continue using a mattress after is has loss both comfort and proper support.
Replacing your old mattress with a quality bed has been proven to improve sleep.
5) Limit Caffeine , Nicotine , and Alcohol - Avoid nicotine or caffeine for 6 hours before bedtime.
They are stimulants and will keep you awake.
Alcohol is a sedative, and may make you feel sleepy.
But alcohol also creates erratic sleep patterns that disturb a natural sleep rhythm.
6) Don't Eat or Drink Before Bedtime.
It takes a lot of energy for your body to digest food.
Digestion will disturb your sleep.
Drinking fluids before bedtime will make you get up in the night to pee, interrupting sleep.
Avoid food and drink for two hours before bedtime.
7) Relaxing Quiet Time - A quiet, peaceful period before bed can help you relax.
Taking a warm bath or reading a book can help cue your body that it's time to sleep.
Meditation, breathing, and relaxation techniques help many people get ready to sleep.
8) Keep the Bedroom for Two Things.
Watching television, reading a book, or listening to music in the bedroom is not recommended.
Any bedroom activities, that engage your interest, can create a mental association that pulls you out of sleep.
Only use your bedroom for sleep and sex.
People need varying amounts of sleep, from 6 to 10 hours per night.
Finding your optimal amount will be a personal journey that is fulfilled when you find that you are waking up with energy and an upbeat outlook.
Implementing the 8 tips learned here will help you on the journey to create a satisfying sleep schedule that will improve you long term health and quality of life.
