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Monday, 16 January 2012 10:43

Sleep Well, Be Healthy

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Sound sleep is essential for good wellbeing! written by Monisha

sleepAre you having trouble sleeping at night? We all know that sleep is very important and keeps us be efficient and productive in our day-to-day lives. Yet there are many people who wake up tired in the morning because they haven’t received the right amount of sleep, needed for their body. Most cures for these difficulties can be found in your daily routine. Surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more.

Did you know?

For most people waking up a couple times and going right back to sleep is very common, but for some this can leave them feeling tired.

What can a good nights sleep do?
f you have received a good night sleep you feel

  • Refreshed and recharged.
  • Productive and efficient.
  • It often keeps you upbeat, helps you handle any kind of stress better.

What happens if you do not receive a good nights sleep?
Not receiving the right number of hours of sleep can

  • Leave you feeling tired, angry and can lower your productivity,
  • It makes it hard to focus and it takes longer while making decisions.
  • Makes you feel sleepy all day.
  • You may find it difficult to concentrate
  • Leaves you feeling irritable
  • Makes you moody

How much sleep is needed?

  • Usually an adult needs  7 to 8 hours sound  sleep
  • Young school going children need 8- 10 hours of sleep
  • Toddlers and babies need to sleep longer anywhere between 12-18 hours of sleep.

Most cures for these difficulties can be found in your daily routine, here are a few ways to help you overcome sleep difficulties.

Before you sleep:

Eat the right amount of food: Avoid eating too much and stuffing yourself or eating too little, as this leaves you feeling hungry.

Try to sleep on the same time everyday: Try to stick to a specific time everyday and sleep at the same time.

Turn the noise off: Turn off noise, like loud music, television, before going to bed.

Dim your lights: Avoid using high voltage bulbs, dim your lights; this helps you set the mood.

Have nighttime rituals: Introduce a new ritual, like reading a good book, or listening to soothing music, or taking a shower, or a bath.

Prepare to wind down an hour before: try to wind all your work and just relax, leave off all your worries and take a back seat before sleeping.

Turn off your devices: turning all your devices off, at least an hour before can help you sleep better.

During the day

Take a quick power nap: A quick power nap between 30 to 40 minutes in a day could help you relax. Naps should be taken during the early part of the day to catch up on your lost sleep the night before.

Exercise daily:  Exercise keep us fit and helps you sleep deep during nights.

Avoid smoking and drinking: Alcohol can help you sleep faster initially but can also reduce good quality sleep. Smoking usually can hamper your sleep pattern as it contains nicotine.

Suite your needs

  • Take a few breaks during work hours.
  • Limit your tea, coffee and sugary drinks.
  • Wake up on the regular time:
  • Wear comfortable clothing
  • Set a comfortable environment in your bedroom:
  • Keep the room well ventilated, cool and dark.
  • Keep your bed clean. Use a clean soft and suitable pillow.

A good nights sleep is an essential for wellbeing and an important factor towards good health. By experimenting what works for you best and by avoiding common enemies or mistakes you can assure yourself a good nights sleep.

reference:
http://www.apa.org/topics/sleep/why.aspx#
http://helpguide.org/life/sleeping.htm

Read 5311 times Last modified on Monday, 16 January 2012 11:50

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