Archive for the ‘Sleep’ Category

Improving your sleep!

The complete version.

The Importance of Sleep, revisited.

We all have at least some nights (if not every single night) were we just cant seem to get to sleep. There are a million different topics racing through our mind and we can’t seem to relax or even feel tired! I know for me, more often then not, I get home and have to go right to bed and bed time for me is the only time of the day were I am not moving around. But even with my busy life and schedule, I still lay in bed with my eyes wide open. Im thinking about tomorrow and today. Replying conversations and interactions in my mind, trying to analyze them.

Sleep is really important aspect of our lives. Sleep deprivation cost people significant work productivity. Along with not being about to focus or stay awake during the day, sleep deprivation also lowers your immunity, and decreases your health. Here are some ways to help you fall alseep or sleep better.

1. Screen time!

      Don’t use your computer or any other similar device before you go to bed. Save checking your email in the morning or checking your online news media.  Using a light-emitting device before bed like a flickering TV or computer monitor stimulates the brain in a different way than the way the body was intended to move towards sleep (gradually as the sun set) That’s why it is so easy to waste sleepless hours flipping from channel to channel (or reading Lifehacker or Digg). The exposure to light stimulates the brain and creates a false alertness and stimulation.

2. Work out!

      We all know that working out is necisary for a healthy life in many ways, but alot of people don’t know that its actually very good for enhancing and maintaining a good sleeping pattern. The National Sleep Foundation reports that exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland. But, they caution, vigorous exercise leading up to bedtime can actually have the reverse effects. A 2003 study found that a morning fitness regime was key to a better snooze.

3.  Note pad.

      One of the major reason I personally have trouble sleeping is because my mind is still going over my day. I have alot to remember and alot to remind myself. I generally try to put my reminders into my phone so that I dont have to worry about it, but what happens if I am laying in bed and remembered I didnt put in my phone’s calendar that I have a meeting tomorrow? It not good to look at the screen of my phone, remember I am trying to avoid that before bed. Well, basic old fashioned paper notepad is right next to my bed for such casing. Now, when I think of the perfect gift for that bday party next week, i can write it down and let it out of my mind.

4. Foods!

      warm milk, chamomile tea and turkey, bananas, potatoes, oatmeal and whole-wheat bread are all foods or drinks that seem to help you sleep and become sleepy. Please note that if you are also trying to lose weight and maintain a healthy diet its not advised to eat a meal right before you sleep. Its recommended to eat at the latest 3 hours before you sleep.

here are some more basic ones:

1. Go to bed and get up everyday at the sametime.

2. Avoid nicotine, caffeine and alcohol in the evening.

3. Start a relaxing bedtime routine. Do the same things each night to tell your body it’s time to wind down.

4. Don’t eat or drink large amounts before bedtime.

5. Make your bedroom cool, dark, quiet and comfortable.