Monday, November 16, 2009

7 Secrets of Great Sleep

Do you have trouble getting a good night's rest?These simple tips can help you find that longed-for slumber.
A good friend of mine, Lily couldn't get a good night's rest. The 32 year old Mom, went to be night tired from work, but couldn't sleep. Millions of Asians suffer from insomnia -  defined as an inability to fall sleep or to sleep through the night several nights a week for weeks on end. The health risk of sleep deprivation can be serious, even life-threatening.
Sleeping pills can offer quick relief but many people don't realize that they can become adducted. Sleeping pills should be used only on a doctor's prescription. Before resorting to medication, try these tips for a better night's rest:
  1. Eat and Live Healthy - A glass of red wine can make it easier to drop off. Too much alcohol, however, can lead to restless sleep. Nicotine impairs the quality of sleep, and caffeine keeps many people awake. People with sleeping problems shouldn't consume stimulants such as tobacco or caffeine. Do not take heavy dinner meal before bedtime. A heavy evening meal activates digestion, which stop the body from winding down.
  2. Relax - Stress can hinder sleep. Unwinding with a good book or an evening stroll with your partner to "clear up" the day.
  3. Exercise more - If you jog, ride a bicycle or swim for half an hour at least three times a week, you''l need more sleep -  and you'll increase deep sleep phases. But sport late in the evening may stimulate the body and circulation too much This does not apply to sexual activity.
  4. Improve your Bedroom - The bedroom and particular the bed should condition us to fall asleep. One of this, is choosing the quietest room. Air the room well before going to bed, or leave the window slightly open through the night. Set the room temperature at a comfort able level. Use curtains or blinds to darken the room as much as possible. Choose good mattresses, with proper back support. Use bedding that is appropriate for the season.
  5. Go to bed at the right time - You can't catch up on lost sleep. Getting more sleep at the weekend doesn't make p for too little sleep during the week. Go to bed and wake up at about the same time every day. A regular time for getting up ensures that our bio-logical rhythm - our "inner clock" - isn't disturbed. Don't take a nap at midday if you have sleep problems. even a short nap during the day can make it more difficult to sleep at night.
  6. Create a bedtime ritual - A bath - Temp: 34 to 38 degrees - can make you sleepy. Lavender oil is relaxing. Bedtime snacks such as banana or hot milk with honey contain the protein element L-tryptophan, which gears the brain to sleep.
  7. Get up rather than toss and turn - A friend of mine talks about her experience, sleeping late every night. "Every night she lies awake in bed, then gets up and turns on the television. After watching TV for a while, she go back to sleep". Try not to watch your bedside clock. Thinking I have to sleep now because I've got to get up in two hourswill make falling asleep even harder. Position the clock so that the luminous figures or the ticking sound don't disturb you. If you have to get up briefly at night, don't switch on a bright light. I can upset your inner clock and cause wakefulness.
These tips will help in many cases. If you're still sleeping badly after several weeks, don't experiment with medication. See the doctor instead. And if you are dependent on sleeping pills, don't despair. You can learn to manage without medication. Use these tips to help you get rid off sleepless nights. Your life will be back to normal.
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