Getting A Good Nights Sleep: Part 1

Have A Good Night Sleep

Hi friend,
I think I have been talking about Pilates for weeks, you might be tired of it.
So, starting from today, I am changing the topic to "Have A Good Night Sleep" sharing info on anything about sleep, eg. sleep problem and etc.

Lets begin..............

Getting A Good Nights Sleep: Part 1

If you are experiencing sleeping difficulties from time to time and know that it is not serious enough to require medical attention, these few simple steps may help.

1. Try to exercise everyday, preferably in the late afternoon or early evening. Early morning exercise does not have any bearing on the quality of that night's sleep. However, fitness is a factor in overall sleep quality.

2. Research has shown that most people take at least a week to adjust to the changes in seasons. Keep regular bedtime hours, and, if at all possible, get up at the same time every day. Avoid oversleeping on weekends except occasionally, unless you want to run the risk of Sunday night insomnia.

If your routine changes on holidays, or if you suffer from Sunday night insomnia, the simplest way to readjust your body clock is to set an alarm clock early in the morning and force yourself to get up at that time, regardless of how much sleep you've had the night before.

By shortening your sleep, you will increase the likelihood of deep sleep the following night. By getting up at the same time the following morning, you will be setting up the synchronization of the body clock with the sleep/wake cycle. You should soon find that you are going to bed at the right time and waking up at the time you want.

3. Appetite suppressants and over-the-counter medicines for headaches, hay fever, and colds may contain caffeine or other stimulants. Check the ingredients before taking any medication two hours before bedtime.

4. Adjust your total sleep time to fit your needs. Sleep requirements differ from person to person. Some people may need as little as four hours, while some people need as many as nine hours.

5. Do not consume tea, coffee, chocolate, cocoa, colas, or any other foods or drinks containing caffeine within four to six hours before bedtime. On those occasions when you break these rules, don't be surprised if your sleep is not continuous. Alcohol and caffeine interfere with deep sleep.

6. Do not drink alcohol. Although it may help induce sleep, it may also make your sleep more fragile, subject to frequent awakening and diminished deep sleep. You should avoid alcohol within two hours of bedtime and limit your consumption of alcohol prior to that time. Alcohol is metabolized at an approximate rate of one drink per hour. So, if you consume four drinks, you will need four hours to metabolize them.

Ok, lets stop here for today, will continue with Part 2 later.

Till we sleep ....... oh.... I meant 'meet' again, have a good sleep.

Cheers.


Have A Good Night Sleep