Once upon a time there was a totally sleep-deprived
society. They were more concerned about getting the job
done and taking care of all kinds of business than with
taking care of their bodies. The price they soon paid was
their health. Does this kind of story sound familiar? If
you are putting everything else ahead of a good nightâ€™s
sleep then you are not only robbing yourself of energy, but
could be taking years off your life.
Sleep deprivation also invites a vicious cycle of relying
on substances to stay awake and then go to sleep the next
night. Between 2000 and 2004 the use of sleep medications
by people aged 20-44 more than doubled. One problem with
relying on artificial sleep aids is that there is still not
enough time given to good sleep. This leads to greater
caffeine consumption in order to â€œget goingâ€ the next
morning. In addition, herbal supplements are used as
â€œenergyâ€ pills instead of the way they are intended for
nutritional support. They quickly become a substitute for
good rest and proper nutrition.
There are ways to get good sleep without medication and
start the next day off right. Here are some ideas for
getting to sleep and waking up refreshed.
1. Create a good sleeping environment. Make sure your
bedroom is cool, dark, and quiet. However, creating white
noise is a way to invite relaxation. You can play soothing
sounds on a CD or even just run a ceiling fan.
2. Donâ€™t eat right before bed. You should stop eating at
least 2 hours before going to bed. Also avoid sugars and
grains that will cause blood sugar to rise and make you
feel more alert when you should be getting sleepy. As the
blood sugar drops you will probably wake from it and not be
able to get back to sleep.
3. Get to bed early enough. It sounds simple but the
quality of sleep is affected as much by when you go to
sleep as how many hours you get. The body is most refreshed
and rejuvenated between the hours of 11 p.m. and 1 a.m. If
you donâ€™t go to bed until mid-night you are losing one
valuable hour that isnâ€™t replaced just by sleeping in later
on the other end.
4. Donâ€™t watch TV right before going to sleep because it is
too stimulating. Many doctors dealing with sleep disorders
will tell you to get the TV out of the bedroom altogether.
5. If changing habits such as those listed above donâ€™t
work, you can supplement using melatonin. This is a
powerful hormone that should be used cautiously. The body
naturally produces the necessary melatonin by getting
daytime exposure to enough sunlight. You can increase your
melatonin and improve your sleep with daily walks outside
or exposure to full-spectrum fluorescent light bulbs.
6. Keep a journal. If thoughts racing through your head
about what you need to do or remember are keeping you
awake, then writing them down will clear your head and
prepare you for better sleep.
7. Use a gradual alarm clock. The abrupt, harsh beeping
sound is an unpleasant and unnatural way to wake up. There
are progressive clocks that will gradually increase the
light and sounds in the room so that you wake up slowly.
This also lets you wake up feeling more refreshed because
you are waking up naturally.
Sleep is as important to your overall health as the foods
you eat and the exercise you get. An adult needs an average
of 7-8 hours of sleep each night. This doesnâ€™t mean getting
4 or 5 during the week and 12 on the weekends. Consistent
bedtimes, within an hour variation from one night to the
next, and waking up at the same time each day will make for
a happily ever after.
About the Author:
Frank Mangano dedicates his life to finding solutions for
people interested in reducing their risk of health problems
and improving their overall quality of life naturally
without the use prescription medication. To learn more,
visit one of the most comprehensive sources for natural
health information on the web:
Article Source: http://tobeinformed.com/blog/