| Author: Dr Sachine (Eye Retina Surgeon) 12 Oct 2008 | Member Level: Diamond Points : 1 |
Avoid smoking in night.This will prevent you from getting a good sleep.Don't sleep during daytime for more than a hour.
During winter one should have adequate warm clothes to get a good sleep.During summer,adjust AC properly-it should not be very high or very low.
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| Author: Dr Sachine (Eye Retina Surgeon) 12 Oct 2008 | Member Level: Diamond Points : 1 |
Avoid smoking in night.This will prevent you from getting a good sleep.Don't sleep during daytime for more than a hour.
During winter one should have adequate warm clothes to get a good sleep.During summer,adjust AC properly-it should not be very high or very low.
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| Author: CONFIDENCE IS THE COMPANION OF SUCCESS 12 Oct 2008 | Member Level: Gold Points : 2 |
Regular day exercise can help sleep
Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don’t need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.
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| Author: CONFIDENCE IS THE COMPANION OF SUCCESS 12 Oct 2008 | Member Level: Gold Points : 2 |
Get some light to set your body clock
We all have an internal body clock that helps regulate sleep. This clock is sensitive to light and dark. Light tells your body clock to move to the active daytime phase. When you get up, open the shades or go outside to get some sunlight. If that’s not possible, turn on the lights to make your environment bright.
Napping can interfere with sleep
Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.
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| Author: CONFIDENCE IS THE COMPANION OF SUCCESS 12 Oct 2008 | Member Level: Gold Points : 2 |
Alcohol, caffeine, smoking
* Alcohol reduces overall quality of sleep. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the last few hours before bed.
* Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! If you rely on coffee, tea or caffeinated soda to keep you going during the day, consider eliminating caffeine after lunch or cutting back your overall intake.
* Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.
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| Author: CONFIDENCE IS THE COMPANION OF SUCCESS 12 Oct 2008 | Member Level: Gold Points : 2 |
* Keep the noise level down. Too much noise- loud outside conversations, televisions blaring, traffic noise - can make it difficult to sleep well. When the source of outside noise can’t be eliminated, sometimes it can be masked. A fan or white noise machine can help block outside noise. Some people enjoy recordings of soothing sounds such as waves, waterfalls or rain. Earplugs may also help, although you want to make sure they don’t block out important noises like an alarm clock if you use one.
* Sleeping mask Keep your room dark during sleep hours. Early morning light can send your body clock the wrong signal that it is time to wake up. Or perhaps there is a streetlamp shining right in your window at night. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.
* Room temperature and ventilation. Who can sleep in a hot stuffy room? Or for that matter, a cold drafty one? If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room. Make sure that you have adequate ventilation as well - a fan can help keep the air moving. You also might want to check your windows and doors to make sure that drafts are not interfering with sleep.
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| Author: CONFIDENCE IS THE COMPANION OF SUCCESS 12 Oct 2008 | Member Level: Gold Points : 0 |
Reading a light, entertaining book or magazine.
* Making the time before sleep a time of peace and quiet. As much as possible, avoid things that may trigger worry or anxiety before bed, like upsetting news or gory television shows.
* Quiet your mind. There are many things you can do to help your brain wind down and prepare for sleep. Relaxation techniques set the stage for quieting the mind. Make some simple preparations for the next day, like a to-do list or laying out the next day’s clothes and shoes. Some people find jotting down a list of worries makes them more manageable.
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