Rabu, 29 Juni 2011

The Do's and do not's of Sleep at night for healthier deep sleep

This is a simple and straightforward guide for you to get better deep sleep. Are
you currently following the golden rules of deep sleep? Have a look and make
some changes for your deep sleep patterns to begin sleeping better -
tonight!

Do’s

1) Turn in simultaneously each day: this enables
your body and mind a opportunity to rest in a regular and fixed scheduled time.
Once the body is adjusted for this time, you will start to feel sleepy in the
predetermined time and upon awakening, refreshed and prepared to start the
afternoon!

2) Exercise regularly, preferably each morning or early
evening: Routine workouts brings about numerous benefits, one of these being
restful deep sleep. Some feel exercise each morning energizes them, while others
simply wish to use up each of their remaining energy at night.

3)
Maintain an appropriate temperature within your bedroom: You wont have the
ability to slep well in case you are sweating, nor could you if its too
cold.

4) Get regular contact with outdoor or brigh lights throughout the
day: This allows the body and mind to be familiar with the night and day, as
melatonin is manufactured in the night when subjected to the dark.

5)
Maintain the bedroom dark enough to facilitate deep sleep: Melatonin levels
within the blood begin to rise by about 8-10pm and peaks by 1-2am. It helps to
possess a dark environment for sleeping since the body recognizes the darkness
by producing melatonin to assist restful deep sleep.

6) Maintain the
bedroom quiet when asleep: A noisy environment could keep you awake, and the bed
partner really should not be a snorer. Otherwise, you can introduce him/her to
www. stopyoursnore. com. Studies have demostrated that spouses who deep sleep
beside a snorer deep sleep an average of two hours less in comparison with a
spouse whose bed partner will not snore.

7) Maintain your feet and hands
warm. Wear warm socks or mittens/gloves to bed. Something that feels good you
will help promote quality deep sleep!

8) Use relaxation techniques before
sleeping: A few examples include yoga, positive visualization, massage or
perhaps a warm bath. This can help promote deeper deep
sleep.

Don’ts

1) Exercise before hitting the hay: The heartrate
and adrenaline levels within the blood need a while to dissipate. Avoid
exercising 3 to 4 hours before bedtime.

2) Have caffeine at night:
Coffee, tea, chocolate and sodas contain stimulants that keep you awake during
the night.

3) Turn in too hungry or too full: You can't be in a position
to deep sleep while you’re food craving, as gastric pain could keep you awake. A
stomach which is too full however, will promote reflux disease and cause chest
discomfort.

4) Read or watch television during sex: The bed should only
be taken for deep sleep and sex. Don’t confuse your body and mind; the body will
not want to associate the bed with alertness while reading so head elsewhere to
read.

5) Participate in stimulating activity prior to bedtime: Usually do
not play video gaming, watch the program on television or arrive important
discussion having a love one. Leave all of this till tomorrow.

6) Command
yourself to visit deep sleep: This only makes your body and mind more
alert.

7) Keep checking the clock: Do not be worried about having to
visit deep sleep by constantly checking your clock. For more than 15 minutes to
get to sleep, get up is to do something boring. Usually, a long-winded novel
knocks me out. Give it a try – functions!

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