Do you wake up too early or find yourself feeling unrefreshed in the morning?
If so, you’re not alone: millions of people struggle with falling and staying asleep. But by learning how to avoid common pitfalls that get in the way of sleep and adopting a few sleep-inducing techniques, you can start to enjoy restful, quality sleep.But also , Computer things control your sleep !
Developing a bedtime routine, creating a better sleep environment, managing stress and anxiety, following a sleep schedule, and taking better care of your body all set the stage for getting quality rest every night.
> How Much Sleep i Need ? <
Do you have a realistic idea of how much sleep you need?
A general guideline for adults is 7-8 hours of sleep a night. Older adults need a similar amount, but the sleep may be lighter and may include a brief nap during the day. If you are consistently waking up groggy and exhausted, that’s a signal that you may need to up your sleep intake. If you’ve been sleep deprived, it may take a few days of heavier sleeping before you can get a sense of your average sleep needs.
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What happens when you don’t get enough sleep
With a packed schedule, trying to squeeze as many hours of possible into the day is sorely tempting. However, when you continuously don’t get the amount of sleep you need, you begin to pay for it in many ways:
- Impaired mood, memory, and concentration. When you don’t get enough sleep, you’re less productive, not more. Lack of sleep affects your ability to concentrate and remember things. What’s more, it makes you irritable and cranky. As a result, you’re social and decision-making skills suffer>
- Dampened immune system. Without adequate sleep, the immune system becomes weak, making you more vulnerable to colds, flu, and other infections and diseases. And if you get sick, it takes you longer to recover.
- Increased risk of accidents. Did you know that driving while seriously sleep deprived is similar to driving while drunk? The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.
> Tips <
Your bed
- Is your bed large enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.
- Your mattress, pillows, and bedding. Waking up with a cramp in your back or a sore neck? Experiment with different levels of mattress firmness, foam toppers or egg crate toppers, and pillows that provide more support.
Your room
Keep the noise level down. Too much noise—loud outside conversations, televisions blaring, music, traffic—can make it difficult to sleep well. If outside noise can’t be blocked, try masking it with a fan, white noise, or recordings of soothing sounds. Earplugs may also help.
- Keep your room dark during sleep hours. When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.
- Room temperature and ventilation. If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room with adequate ventilation. Check your windows and doors to make sure that drafts are not interfering with sleep.
- Reserve your bed for sleeping. If you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex.
To prepare for sleep, try
- Reading a light, entertaining book or magazine
- Listening to soft music
- Making simple preparations for the next day
- A light bedtime snack, a cup of hot tea, or a glass of warm milk
- Hobbies such as knitting or jigsaw puzzles
- Listening to books on tape
Getting back to sleep
- Stay relaxed: The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time-honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.
- Do a quiet, non-stimulating activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
- Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.
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