Sunday, September 7, 2008

Tips for Sleeping

Do you have a hard time concentration? Are you grouchy or anxious in the morning? Although there symptoms can be connected to numerous maladies but most likely you are suffering from sleep deprivation. Other signs of sleep deprivation include having a hard time walking in the morning, falling asleep as soon as or very shortly after your head hits the pillow, having difficulty with memory, falling asleep during work, feeling moody, irritable, depressed or anxious.

Lack of sleep affects your body. Your production of protein is harmed. Protein helps cell growth which repairs damage done by ultraviolet rays. Less hormones are released during sleep which effects growth, energy, and the proper control of metabolic and endocrine functions.

There are a few tips to help cure sleep deprivation. Avoid naps. Although they may make you feel better during the day, naps can disrupt your internal clock and make it harder to sleep at night. Develop a bedtime schedule. Before going to bed try doing some relaxing rituals such as taking a bath. Make sure to go to bed and wake up at the same time each day. Your mind will soon learn to be ready for bed when you are. Make sure to give yourself at least 15 minutes to fall asleep. If you wake up at night and cannot fall back asleep go into another room and do something relaxing for a while until you feel ready to sleep. Don't do something that stimulates your mind before sleep. Watching TV or doing work will wake your mind up. Exercise improves your sleep but you should exercise in the morning and never later than 3 hours before sleeping. Try spending time in the sun. Sun exposure creates hormones that help you sleep. Don't drink caffeine or alcohol before going to bed. Alcohol may help you to fall asleep but it will wake you up in the middle of the night when you receive your withdrawal from it. Do not eat meals right before bed. Eat at least two hours before sleeping.

These tips are designed to give a better nights sleep. Adults typically require 7 to 8 hours of sleep but some people may be able to function on less. If you feel refreshed and don't feel sleepy then you are getting the needed amount of sleep.

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