sleep hygiene
Have you ever find it hard to stay awake and alert during your morning commute or be tempted to take a quick nap under your desk after lunch? Sometimes, trying to find the balance between your work life, social life and personal life seems almost impossible, and many of us find ourselves desire to fair value of this night of good sleep.
Sleep is essential for health and wellbeing, as well as eating a healthy diet and daily exercise. Most adults should aim to get seven to eight hours of sleep each night to receive his benefits, such as cell repair and maintenance, better concentration and higher energy levels. Without adequate rest periods for physical and mental repair, you may not be able to function at your peak. In addition, lack of sleep has been associated with an increased risk of a number of diseases and chronic illnesses, including diabetes, cardiovascular disease, obesity and depression.
If you experience difficulty falling asleep, difficulty staying asleep, frequent snoring experience a pause in breathing, or gasping during sleep, consult your doctor. Identify and treat the cause of sleep disorders can help you get in the way of a good night's sleep.
Did you know?
- Melatonin, a hormone natural sleep can be found naturally in a variety of foods, such as tomatoes, grape skins, cherries and nuts.
- The optimum time it takes to fall asleep is between 10 and 15 minutes, nothing less can be a sign of sleep deprivation.
- a new baby typically results in 400-750 hours of losing sleep for parents in the first year.
- 17 hours of hibernation led to a decrease in performance equal to a level of 0.05% BAC.
Tips to lead a healthier sleep
- Exercise can promote good sleep. fluctuations in body temperature due to exercise can hire a restful night's sleep. Try a relaxation exercise such as yoga before bed.
- Associate your bed with sleep. Avoid activities such as reading, watching TV, or going on the computer while lying in bed
- Avoid stress or stimulating activities before bed. work, talk about emotional problems and other stressful activities can cause your body to release a stress hormone called cortisol, which is linked to alertness.
- Avoid heavy meals before bedtime Although indulge in a big meal may make you drowsy. your body is awake all night trying to digest the food, which in turn disrupts your sleep.
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