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Title : Five Ways To Get A Better Night’s Sleep
link : Five Ways To Get A Better Night’s Sleep

Five Ways To Get A Better Night’s Sleep

id = " dedicate [alrededorde19459003] seven to eight hours sleep each night in adulthood and ten to 12 hours childhood. This amounts to about 200,000 hours in our first 60 years of life. Lack of sleep does a disservice to our brain and physical health. But how can we improve our chances of getting a good rest? 1. The Silence of the Mind Trying to sleep can be difficult, especially when thought-talk he is involved. Instead of falling asleep, we reflect on the day's activities and events of the past. Negative thoughts tend to overcome the positive and can start a train of worry and anxiety. Strategies to close the thinking-talk include meditation, prayer, listening to music, or just feeling at peace and happy. The acceptance of the idea that everything else can wait until the morning will help. For most things, you can "sleep on it". 2. Reduce bad habits during the day and before sleep Stimulants like caffeine drinks can delay or disrupt sleep. The use of one day of caffeine (two to three cups) causes a gradual buildup of caffeine in the body. However, effects on sleep depends on whether or not the person is a regular coffee drinker. To avoid interrupting your sleep, refrain from drinking coffee at least six hours before bedtime. Other foods can help alleviate sleep. Eating foods high in tryptophan such as cherries, cherry juice, pumpkin seeds, milk and yogurt (consumed at any time every day) or foods that have a high glycemic index and short grain rice (three to four hours before bedtime) may help. At high levels, tryptophan makes its way into the brain and converted to melatonin. Known as the "hormone of darkness", melatonin is released overnight and induces sleep. Light powerfully suppresses melatonin release and therefore, the dream. So avoid the use of electronic devices that emit light in the period just before bedtime. Recent studies even suggest artificial room light can suppress melatonin levels. Exercise plays an important role in reducing the time it takes to fall asleep and improve sleep quality. The mechanisms by which exercise improves sleep remain speculative. Some suggest that increases slow wave sleep (known as deep sleep) and psychological functioning. The appearance of slow wave sleep is associated with the release of growth hormone. Growth hormone metabolic molecules accumulates and improves muscle mass and muscle strength. sleep better after start exercising can also be explained by a better psychological functioning. Exercise promotes well-being and self-esteem and reduces anxiety and symptoms of depression. No matter what time of day you exercise as long as the activity is not at the expense of sleep duration. 3. Remain asleep Some people have no problem falling asleep, but others struggle to sleep all night. Being too hot or too cold, noise and light can disrupt your sleep. Make sure your bedroom is quiet, dark and fresh (about 20-22 ° C is optimal). A full bladder signal a trip to the bathroom and break his dream. One way to get around this is to stop drinking fluids two hours before bedtime. It takes about 60 to 90 minutes for liquids to move through the body and become urine. Because alcohol is a diuretic and alters sleep patterns, avoid closing or at bedtime. 4. Maintain a routine A bedtime and rising time structured will help set your sleep-wake pattern. Drowsiness automatically descend to bedtime. He also awaken more easily and do not even need an alarm clock. 5. Beliefs break bad sleep Being anxious about not getting enough sleep can amplify sleep problems. The same applies to worry about impact of its daytime sleep functions such as thinking, memory, emotions and performance. may be difficult to change these thought patterns. If you are struggling, you can ask the help of a clinical psychologist. They can help you make the emotional and behavioral changes needed to promote healthy sleep. Rest assured that any sleep debt you incur to get a bad night's sleep can be paid through a catch sleep . sleep is about sleep habits and rise time of a lifetime. Preparation of an environment conducive to sleep, curbing thought-talk bedtime and after a routine sleep-wake structured will be a victory for all sleeping environment.




Source: iflscience.com

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