Paradoxically, when considering the immense
effect sleep has on many aspects of a person’s health, there have never
been more ongoing studies and updated advice on effects of bad diet,
lack of physical activity, stress etc., but sleep habits are often
Most people think their sleep habits are at least OK, but you will be
surprised to find out, just how many factors in your everyday life can
have an effect on how restful your sleep is. Many scientists would
agree that a sufficient amount of restorative sleep is just as
important as a healthy diet and exercise, and that years
lack of sleep can be almost as damaging to your health as smoking
Below you can find sleep tips and information on healthy sleep habits.
Making sure that you get enough sleep is especially important if you
are trying to lose weight, recover from a disease or illness, or just
feel the need to improve your health. Following these tips may change
your overall wellbeing and help you face everyday life with renewed
energy. First of all you need to consider your bedroom:
people have constant
or occasional issues regulating their temperature at night. You are
under the duvet and it is entirely too hot; you kick it off and wake up
5 minutes later, as your body temperature falls, and put it back on.
This pattern often repeats itself a frustrating amount of times.
Actually many people keep their home at a temperature that's just too high,
especially the bedroom.
reason can be that the room is used for other
purposes during the night or that the orientation of the room is facing
the sun during the day.
can disturb sleep by making the body work extra hard to adjust to the
conditions. One sleep tip is to keep
a window open in your bedroom, and
get cool, well-ventilated air throughout the night.
of extra oxygen will help the body restore itself more efficiently
during sleep. Oppositely, excessively low temperatures can of course
also have a bad effect on the quality of your sleep.
we're not having a laugh! Most
people are not
aware of this, but electromagnetic fields in your bedroom could
actually be where the problem lies. The radiation sent out by these
fields can disrupt the
pineal gland, which hinders production of
serotonin, and may have other negative effects.
suspect electromagnetic fields from wiring, televisions, computers, and
especially from electrically heated blankets, which can disturb your
sleep, try to move any electrical equipment outside of the bedroom.
This includes mobile phones and their chargers. If after a few
nights it turns out you sleep better in an electronics-free room, you
may want to reconsider how you
use your bedroom and redecorate.
- Move the alarm
you might feel
that you have a long way to go, it should actually be possible, with
great sleep habits, to wake up at the same time every morning, without
you have to use one, however, you should keep
it at least
2 feet away from the bed, and at least so far that you cannot see it.
Watching the clock ticking is not going to help you go to sleep;
something most people can attest to. Try to get one of those alarms
that mimic the sunrise and slowly fill your room with natural light.
it calm and comfortable
Overall you should make
sure that your bedroom is free
of noise and light, try only to use it for sleeping,
bedtime reading and other calm evening activities. A good sleep tip is
in duvets, pillows and blankets of a good quality; after all you put
them to good use for just about 1/3 of your life.
Mental and Physical Wellbeing Before Bed
in your feet is normally lower at night, especially if you
have weight issues. If this is causing you to crank up the temperature
in your room, then a sleep tip is to consider wearing socks to bed.
Make sure that they are good quality and allow your feet to
really is a
sinner when it comes to sleep. Candy and other sugary foods can provide
an energy kick that keeps tiredness at bay during the day, by making
your blood sugar spike. Unfortunately this effect is short lived and as
soon as the blood sugar falls rapidly again, the feeling of wellbeing
and renewed energy is replaced with lethargy
causes sugar cravings and the cycle repeats itself.
Many people nowadays continue this pattern of eating sugary treats and
snacks far into the evening, which disturbs the sleep.
be able to fall asleep after eating or drinking sugar, your brain is
overactive, your blood sugar unlevel, and you may find
you should try to replace as much of the refined
sugar in your diet with other healthy options.
eating candy at night why not try
milk with honey and some fruit? Give
your body time to get used to this.
of at least one thing you
are fond of and focus on it
as you are trying to fall asleep. Sleep
anxiety, i.e. to think about
stressful and worrying things at night, is very common, and is much
unhealthier than most people realize.
you might find it
easier than you think to change the direction of your mind. Force
yourself to think positively, and it will soon become habit. Some
people swear by relaxation
techniques and meditation for creating a
clean, ready to sleep state of mind before bed. There are several brain wave programs
available, both for the iPad and in MP3 format that can help you to
relax and sleep more soundly.
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