Posts Tagged ‘ways to improve sleep’
10 Great Ways to Improve Sleep
Adults need about 8 to 10 hours of sleep per night. Without it you can wake up irritable, tired, memory problems, and headaches. Also you can fall asleep during the day, and have a lot of micro sleeps (when the body loses concentration for fractions of a second). The body needs rest to feel replenished and healthy. It is also important to have sleep to improve immune, brain functions, and to produce growth hormones.
Long-Term Lack of Sleep:
If you don’t get enough rest in the long term you can develop depression, irritability, stress, anxiety or obesity which are all serious illnesses. In some ones lifetime, up to 30% of our day is spent on sleep. It is essential to have enough quality sleep during the nights.
Health for All 10 Ways to Improve Sleep Quality
Rarely of adults who have slept soundly. Because it is up to 44 percent of older adults experience problems sleeping. Sleeping less than 6-7 hours per day has become a bad habit of many people.
Whereas sufficient sleep time is needed, so the body had time to do the recovery, so have the power to run all day events the next day.
Dr. Jennifer Ashton said the lack of sleep or not sleep soundly can reduce adverse health and harmony with your partner.
How to Improve Sleep – Ways to Sleep Better
4 Ways to Improve Sleep From YOU: The Owner’s Manual, by RealAge experts Michael F. Roizen, MD, and Mehmet C. Oz, MD
With some major exceptions, sleep is a lot like sex. It’s something you really look forward to, and it makes you feel great when you’re done. Most important, though, sleep is more like your boss — it’s much more agreeable when it goes uninterrupted.
Ten Free Ways To Improve Sleep, Part 2
This is the second and last part of a short series on suggestions for improving sleep without spending a ton of cash. I published part 1 yesterday. We’re continuing with the second half of suggestions provided by Melinda Fulmer from MSN Money. Here are the remaining tips.
6. Set your thermostat between 60 to 68 degrees. A cool, but not cold, temperature helps most people to sleep better.
I always liked to sleep with the thermostat at 72 degrees. In college, my girlfriend liked it much cooler to snuggle under multiple layers of blankets. I preferred not much covering of any kind. I’ve grown to enjoy the layers but I still prefer “freedom.”
Insomnia: Difficulty Falling Asleep: Sleep Disorders: Merck Manual Home Edition
Insomnia is difficulty falling asleep or staying asleep or a disturbance in sleep quality that makes sleep seem inadequate or unrefreshing.
Insomnia is usually a symptom that can have many different causes:
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9 Natural Ways to Improve Sleep and Get Back to Sleeping Like a Baby
Are you surprised to learn that there are 84 classifications of sleep disorders? I sure am. In fact, there are over 42 million people suffer from a chronic sleep disorder. But you might be even more surprised to find that the majority of those people are also unknowingly suffering from Leaky Gut. If you want to learn how to improve sleep, read on.
You may think that your lack of sleep is no big deal but believe me, it is.
It is most important to sleep from 10pm to 6am in the morning and best without interruption. From 10pm to 2am your body is programmed naturally to complete physical repair of all the damage occurred throughout the day from exercise to the natural turning over of cells. From 2am to 6am your body is programmed to naturally complete psychological repair to keep you thinking straight.
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14 Ways to Improve Sleep Now
Sleep disturbance or insomnia is not uncommon in women starting at midlife. While this may be due to a physical concern, usually it’s not. Let’s discuss some things you can do NOW to improve your sleep.
- Good sleep is a component of good health. Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin/mineral supplements.
- A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being perimenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts – just to mention a few!
- Avoid stimulating agents such as nicotine and caffeine – that includes coffee, tea, soft drinks, and chocolate. Even one cup of coffee in the morning can affect sleep quality hours later. We, as women, tend to metabolize caffeine much slower than men. If you smoke or chew tobacco.quit. Short of that, avoid smoking/chewing within a few hours of going to bed.
- Sleep in a dark room. (How bright is your illuminated clock?)
- Develop a sleep routine: going to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.
- Avoid taking naps.
- Is your sleeping space comfortable? Look at light, noise and temperature. How about your bed? Is it too firm or too soft?
- Avoid late night heavy meals. However, a light snack at bedtime may be helpful.
- Try relaxation – mediate, take a bath, listen to soft music, read a gentle book, get a massage.
- Avoid the news and other violent or emotional stimulation before bed! It’s hardly relaxing!
- Avoid alcohol late in the day. It can cause waking in the night and impairs sleep quality.
- Limit your bed activities to sleep and sex.
- If you cannot sleep – get up and do something until you can sleep.
- If worries are keeping you awake, try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep.
There are natural supplements that can be tried. If you are a milk drinker, consider having a glass of warm milk. Milk when it is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that had you napping. On the other hand, I recently read that warm milk also has substances that can keep you awake. Let your own body tell you what it likes about milk.