What To Do to Get a Good Night’s Sleep
What To Do to Get a Good Night’s Sleep
By the way, what could be done if you are plagued by insomnia, such that you enjoy your sleep? Enjoy this article.
For many centuries it has been known that a good night’s sleep does not happen by chance. Sleeping well depends on a series of factors beyond just controlling anxiety and stress. These factors are known collectively as sleep hygiene.
Effective sleep hygiene amounts to a way of life:
•It includes getting regular exercise at the right time of the day. Exercise during the morning or afternoon can help one to be drowsy at bedtime.
Note: Working out close to bedtime can interfere with sleep.
•Exciting films or engrossing reading material can also have a stimulating effect. Before going to bed, it may be better to read something relaxing, listen to soothing music, or take a warm bath.
• Teach your brain to associate bed with sleep by lying down only when you really mean to sleep. People who eat, study, work, watch TV, or play video games in bed may find it harder to fall asleep.
•Watching your diet, especially at night is also part of preparing the body for restful sleep.
Note: While alcoholic drinks make a person feel drowsy, they can actually impair sleep quality. Coffee, tea, cocoa, chocolate, and cola-based drinks should be avoided at night because they are stimulants. On the other hand, small quantities of mango, sweet potato, banana, persimmon, palm cabbage, rice, bean sprouts, or nuts stimulate the production of serotonin and can thus be sleep-inducing. A word of warning: Eating a heavy meal late at night can be as harmful to sleep as going to bed on an empty stomach.
Consider Your Environment.
Just as important as our presleep routine is the environment in which we sleep.
A pleasant temperature, a dark and noise-free room, and a comfortable mattress and pillows are an invitation to a good night’s sleep. In fact, with so much comfort, it may be hard to get up the next morning.
Note: Staying in bed longer than necessary, even on the weekend, can disturb your sleep pattern and make it harder for you to sleep the following night.
Definitely, you would not purposely harm any of your vital organs. Sleep is just as vital, a part of life that should not be neglected or underestimated. After all, a third of our life is spent sleeping. Can you improve your sleeping habits? Why not start tonight!
FOUR PRINCIPAL CAUSES OF INSOMNIA
▪ MEDICAL: Alzheimer’s disease; apnea, closure of the upper air passage during sleep; restless legs syndrome; Parkinson’s disease; periodic limb movement disorder, movements accompanied by periods of awakening; asthma; heart and digestive diseases
▪ PSYCHIATRIC: depression, anxiety, panic, obsessive-compulsive disorder, post-traumatic stress disorder
▪ ENVIRONMENTAL: light, noise, heat, cold, uncomfortable mattress, restless mate
▪ OTHER CAUSES: alcohol and drug abuse, side effects of some drugs
Special Notice: Sleep deprivation can be very dangerous.
To allay its lethality, good routine exercise, reading, and a light snack may improve the quality of sleep.
Temitayo V.O
By the way, what could be done if you are plagued by insomnia, such that you enjoy your sleep? Enjoy this article.
For many centuries it has been known that a good night’s sleep does not happen by chance. Sleeping well depends on a series of factors beyond just controlling anxiety and stress. These factors are known collectively as sleep hygiene.
Effective sleep hygiene amounts to a way of life:
•It includes getting regular exercise at the right time of the day. Exercise during the morning or afternoon can help one to be drowsy at bedtime.
Note: Working out close to bedtime can interfere with sleep.
•Exciting films or engrossing reading material can also have a stimulating effect. Before going to bed, it may be better to read something relaxing, listen to soothing music, or take a warm bath.
• Teach your brain to associate bed with sleep by lying down only when you really mean to sleep. People who eat, study, work, watch TV, or play video games in bed may find it harder to fall asleep.
•Watching your diet, especially at night is also part of preparing the body for restful sleep.
Note: While alcoholic drinks make a person feel drowsy, they can actually impair sleep quality. Coffee, tea, cocoa, chocolate, and cola-based drinks should be avoided at night because they are stimulants. On the other hand, small quantities of mango, sweet potato, banana, persimmon, palm cabbage, rice, bean sprouts, or nuts stimulate the production of serotonin and can thus be sleep-inducing. A word of warning: Eating a heavy meal late at night can be as harmful to sleep as going to bed on an empty stomach.
Consider Your Environment.
Just as important as our presleep routine is the environment in which we sleep.
A pleasant temperature, a dark and noise-free room, and a comfortable mattress and pillows are an invitation to a good night’s sleep. In fact, with so much comfort, it may be hard to get up the next morning.
Note: Staying in bed longer than necessary, even on the weekend, can disturb your sleep pattern and make it harder for you to sleep the following night.
Definitely, you would not purposely harm any of your vital organs. Sleep is just as vital, a part of life that should not be neglected or underestimated. After all, a third of our life is spent sleeping. Can you improve your sleeping habits? Why not start tonight!
FOUR PRINCIPAL CAUSES OF INSOMNIA
▪ MEDICAL: Alzheimer’s disease; apnea, closure of the upper air passage during sleep; restless legs syndrome; Parkinson’s disease; periodic limb movement disorder, movements accompanied by periods of awakening; asthma; heart and digestive diseases
▪ PSYCHIATRIC: depression, anxiety, panic, obsessive-compulsive disorder, post-traumatic stress disorder
▪ ENVIRONMENTAL: light, noise, heat, cold, uncomfortable mattress, restless mate
▪ OTHER CAUSES: alcohol and drug abuse, side effects of some drugs
Special Notice: Sleep deprivation can be very dangerous.
To allay its lethality, good routine exercise, reading, and a light snack may improve the quality of sleep.
Temitayo V.O
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