Wednesday, 18 September 2013
Health talks: Sleep better
Lack of adequate sleep is harmful to your health. It impedes your cognition and tampers with your mood, increases the risk of emotional and mental disorders. Many people usually think of work that they forget that to help the brain to function properly to even do that work they worry about, they require adequate sleep. Sometimes the stress of being successful means that you have to cut down on the long sleeping hours. A great escape route is to make the most of your sleeping time
To do that, you want to make sure that you get quality (deep) sleep as soon as you lay your head down. This will make up a lot for the quantity. To ensure that, try this:
- Turn off your lights and tv. If you have your phone beeping and distracting you every time, turn that off too. Dark, cool, quiet and peaceful environments are better than rowdy ones. If you want to enjoy your sleep, try to eliminate the rowdiness. No doubt that engaging in a relaxing activity like watching TV or listening to cool music can make you fall asleep faster, the problem is that they do not allow you to enjoy deep sleeps.
Instead of leaving your tv on, which will end up distracting you the whole night, probably wake you up in the middle of the night, try to engage in other relaxing activities like reading a book. The idea is to find an activity that you can shut down as soon as you fall asleep.
- Make sure the room is well ventilated and void of any repulsive smells.
- Mosquitoes can give you a long stressful night, get rid of them. And if you're using insecticide, ensure to do it long before bed time so you do not have to worry about any irritation.
- Try to get rid of your worries before you go to bed. If you want to try to meditate first, or pray about them, but ensure that you have no iota of worry that can give you reasons to stay awake.
- If you are feeling hyper or agitated, exercising works. Exercise will make you feel drowsy enough to want to rest, apart from that, exercise helps to release serotonin and dopamine, neurotransmitters that are responsible for regulating the sleep cycle.
- Try to fall asleep at a certain time so your body gets used to it. This mechanism functions by your body adapting to a certain routine that you've succeeded in exposing it to overtime. When ever you lay on your bed at that time, your body already readies itself for sleep. Don't distort your circadian rhythm by sleeping in on weekends. Try to follow the same schedule (wake and sleep) every night. You can add a little nap during the day to cool off and relax your brain, but here's the trick, about 20 minutes of rest is just enough to rejuvenate. A typical full REM sleep is 90 minutes, if you take anything close to this, you'll find it hard to fall asleep at your normal bedtime. The idea is that you take a little snooze just enough to let you rejuvenate but not enough to take your sleep away at night.
- You know those little steps you can take to make your sleep more enjoyable; a nicely laid bed, a well scented room and a relaxing shower before bedtime, Put them in and make sure you make the most of your bed time.
Dear lovelies, if you sleep for 8hours every day consecutively, your body will be able to repair itself and build up. Enjoy your sleep, it's healthy :)
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