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How to Sleep
Well
( Sleeping problems, sleeping tips,
sleeping resources etc. )
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Useful tips on
Good Sleep & healthy heart
 A
month ago ( In October 2009), many of us heard about the sad demise of
Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of
SAP-Indian Subcontinent, the youngest CEO of an MNC in India. He was very active
in sports, was a fitness freak and a marathon runner. It was common to see him
run on Bandra's Carter Road. Just after Diwali, on 21st Oct, he returned home
from his gym after a workout, collapsed with a
massive heart attack and died. He is survived by his wife and two very
young kids. (
More.... )
Sleep
is a key part of a healthy lifestyle. Like eating right and exercising, sleeping
well is essential to feeling your best during the day. It affects how you feel,
your relationships, your productivity and your quality of life. While you sleep,
your brain goes to work, consolidating the day's
learning into memory and reenergizing the body.
Sleep problems affect about 70
million Americans of every age, race, and socioeconomic level, and there is a
growing body of scientific evidence showing that inadequate sleep results in
tiredness, difficulties with focused attention
Performance
in the classroom and in extracurricular activities can suffer if a child does
not obtain adequate sleep.
Once a child reaches adolescence,
his or her risk of inadequate sleep and its dangers increases.
Just like the correct diet or a safe and
effective exercise plan, a good nights sleep is critical to a happy and healthy
life. Contrary to popular belief, the body does not "shut down" during
sleep, and neither does the mind. While you are off in dreamland, your body
continues working around the clock, replacing old cells with new ones and
re-energizing your muscles and organs. All that work done while you are asleep
is just as vital for a healthy well being as the work your body does during the
day.
Light, noise, and temperature can all affect
how good your sleep it.
Light: This is one of our body's most powerful
indicators of time. Our internal clock will associate the rising sun with
"time to wake up"! A dark room is best for sleeping, whether it is day
or night.
Noise: Loud random noises can easily disrupt
sleep. A low, steady humming of a fan or air filter can make drifting off much
easier.
Temperature: A room being too hot or too cold
can make sleep a tough thing to do. 60 to 65 degrees Fahrenheit is the ideal
temperature for a room you are sleeping in.
Some other tips for getting a good nights sleep
are to
- Take Oil bath regularly
- keep regular hours, even on weekends
- develop a ritual before going to bed so your
body gets ready for sleep
- exercise regularly to help relieve tension
- cut down on stimulants, such as caffeine
- stop smoking, statistically smokers take
longer to fall asleep
( Courtesy: http://www.allsands.com/HowTo/howtogetagoo_you_gn.htm
)
CAN'T SLEEP? Here are some
tips for better sleep
Nothing is more frustrating than not being able to sleep. Tossing and turning.
Your mind is racing, going over everything that happened today. Night noises
keep you awake. What can you do? There ARE things you can do! Read on and learn
some new tricks to sleep well. These tips are also known as "Sleep
Hygiene."
This reduces the time you are awake in bed.
- If you can't fall asleep
within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose
yourself to bright light while you are up. The light gives cues to your brain
that it is time to wake up.
This will ensure you are tired at bedtime. If you just can't make it through the
day without a nap, sleep less than one hour, before 3 pm.
- Get up and go to bed the
same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel
better.
- Refrain from exercise at
least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the
workout is important. Exercising in the morning or early afternoon will not
interfere with sleep.
It is important to give your body cues that it is time to slow down and sleep.
Listen to relaxing music, read something soothing for 15 minutes, have a cup of
caffeine free tea, do relaxation exercises.
- Only use your bed for
sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when
you go to bed your body knows it is time to sleep. Sex is the only exception.
- Stay away from caffeine,
nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall
asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and
non-prescription drugs contain caffeine. Cigarettes and some drugs contain
nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain
activity, but you will end end up having fragmented sleep.
- Have a light snack before
bed
If your stomach is too empty, that can interfere with sleep. However, if you eat
a heavy meal before bedtime, that can interfere as well. Dairy products and
turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is
probably why a warm glass of milk is sometimes recommended.
- Take a hot bath 90
minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body
temperature that may leave you feeling sleepy. Read about the study done on body
temperature below.
Trouble Sleeping? Chill Out! - A press release from the journal Sleep about
the significance in body temperature before sleep
- Make sure your bed and
bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to
stay warm is recommended. If light in the early morning bothers you, get a
blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or
get a
"white noise"
machine.
- Use sunlight to set your
biological clock
As soon as you get up in the morning, go outside and turn your face to the sun
for 15 minutes
If you continue to have a good
nights sleep even after using the tips, you may have a sleep disorder and should
consult your family doctor.
( Courtesy: http://www.stanford.edu/~dement/howto.html
)
More.......
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