These days it’s increasingly normal that you can’t get enough sleep at night. Many people have a busy life, combining a highly stressful job with family life, and don’t even think about incorporating a social life into it. Things go so fast these days that no one takes time off for fear that someone will get over them in their professional life. Some become so intellectual that they try to change nature’s own rules, saying that sleeping is a real waste of time. But those who try to change the rules for their own benefit end up paying dearly for their daring…
Nature dictates that an adult needs an average of 8 hours of sleep per day to function properly in his or her full abilities. Of course this can change depending on each person, some may only need 6 hours while others may need 10 and some may even need more than that.
Here are some suggestions to try to get a good night’s sleep:
Sleep Disorders 1 – Lie down and get up at the same time every day. If you ever find it difficult to lie down at the time you’re used to, try to make up for it the other day by getting up a little later. Avoid going to bed too early, only go to bed when you feel sleepy.
2 – Do some exercise regularly in the evening, three to four hours before going to bed and try to get at least 30 minutes of direct sun exposure every day. Do yoga, meditation and a visit to the gym in the morning. This will give you energy for a full day’s work and tired muscles will ask you to rest when the night comes.
3 – Take a long warm bath or shower before going to bed. Follow the sleep rituals by listening to some quiet music or reading a book to soothe your body. Avoid watching violent news or horror or suspense movies that keep your mind occupied during the night.
4 – Drink a glass of milk before going to bed. Dine at least two hours before bedtime and bring a bottle of water to the edge of the bed to avoid getting up if you are sleepy at night.
5 – The bedroom should be quiet and should not have a television or other devices that could interfere with rest. Close the windows so that the light cannot penetrate into the room and keep the room properly ventilated and cool. Avoid illuminated clocks, mobile phones or other devices that keep you anxious or always thinking about time.
6 – Avoid sleeping on Friday. Avoid caffeine and nicotine in all its forms after dinner, such as coffee, tea, chocolate and colas.
7 – If you can’t fall asleep in 10 to 15 minutes and feel that you won’t fall asleep get up and leave the room. Read a book or watch a boring TV show until you feel sleepy.
8 – If you take sleeping pills try to reduce them little by little until you can get rid of them. These drugs when uncontrolled become a habit, you should be careful and if you need to use a natural sleeping remedy.
9 – Review all the events of the day before going to bed. Not only list the problems but also the solutions to them, as this will take a weight off your shoulders and you no longer need to worry when you go to bed. Sleep Disorders
10 – The biggest cause of sleep disorders is stress. Relieving tensions and anxieties most of the time eliminates the problem of lack of sleep.
11 – Eat light meals before going to bed, because eating heavy can cause problems in falling asleep.
12 – People who have to travel for work around the world should try to get used to the time zone of the country they are going to in advance so that the body can adapt to what it will find when it gets to the other country.