Getting Better Sleep
Over the last 50 years, Americans have reduced sleep; but recommendations for the amount of sleep we need is the same. Most adults need an average of seven to eight hours of sleep each night. Without adequate rest periods for physical and mental repair, you may not be able to function at your peak.
One in three Americans feel the fatigue and lack of sleep can interfere with daily activities and responsibilities. Sleepless nights can contribute to memory problems, work errors, depression and a weakened immune system. In addition, preliminary research has shown that people who sleep less than six hours on a regular basis are more likely to be overweight; lack of sleep can lead to an imbalance of hormones that regulate appetite and metabolism
For the rest of your body and mind need, try the following tips :.
- Do not eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. Your body needs energy to digest your food; digestion can interfere with sleep if you eat too close to bedtime. Similarly, too much liquid can interrupt sleep, causing you to wake up repeatedly during the night for trips to the bathroom.
- Avoid stimulants such as caffeine before bedtime, because they inhibit sleep.
- Go to bed and get up at the same time every day, even on weekends. Stick to a schedule helps reinforce the sleep-wake cycle of your body and can help you sleep better.
- Start a routine of relaxing bedtime that tells your body it's time to relax. This may include taking a bath or a hot shower, reading a book or listening to soothing music.
- Make your cold, dark, quiet and comfortable to create an ideal sleep environment.
- Choose a mattress and ergonomic pillow. Your body naturally moves overnight to promote better sleep; However, the movement triggered by inadequate sleeping conditions, such as a worn mattress, can interfere with proper rest.
- If you share your bed, make sure there is enough space. . Children and pets can be disruptive, so you may need to set limits on how often they sleep in bed with you
- Do not agonize over falling asleep; Stress prevents sleep only. If you do not fall asleep within 20 minutes, get up and do something like reading to occupy your mind. Return to bed when you are tired.
- exercise regularly. Regular exercise, especially aerobic exercise, can help you fall asleep faster and make your sleep. Keep in mind that exercising too close to bedtime can make it difficult for you to unwind.
- Avoid irregular napping and limit naps to less than half an hour.
If you 're having problems falling or staying asleep, consult your doctor. Identify and treat the cause of your sleep disorder can help you get back on the road to sleep good night
Sources :. The Mayo Clinic, the national research project on sleep, the National Sleep Foundation, Harvard Medical School, and Washington and Shady GroveAdventistHospitals. For more information, consult your doctor.
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