Articles >Health and Nutrition >Sleep Better at Night

Sleep Better at Night


sadaf26
by sadaf26
Posted 21 Feb 2010
Revised 21 Feb 2010
605 views


Rate This Article:
?

Log in for more options.


Article Summary
Treating sleep as a necessity rather than a luxury is the secret to getting a great night of sleep. When you don’t get proper sleep, you experience daytime drowsiness, increased stress, mood shifts, and weight gain. Read this article to find out how to get a good night’s sleep.

Bookmark and Share




GET PROPER SLEEP
Identify the amount of sleep you need to be fully alert all day long and get that amount every night. For most adults, it’s about 8 hours. For teenagers, it’s 9.5 hours.

ESTABLISH A REGULAR SLEEP SCHEDULE
Go to bed at the same time every night, and wake up (without an alarm clock) at the same time every morning, including weekends.

GET CONTINUOUS SLEEP
For sleep to be rejuvenating, you should get your required amount of sleep in one continuous block. Any nicotine or caffeine after 2 PM or alcohol within 3 hours of bedtime will likely disrupt your sleep.

MAKE UP FOR LOST SLEEP
For every 2 hours awake, you ad 1 hour of debt to your sleep. It takes 8 hours of sleep to restore 16 hours of waking activity. You cannot make up for large sleep losses during the week by sleeping in on weekends any more than you can make up for the lack of regular exercise by working out only on the weekends. To make up for lost sleep, you should consider power naps - taken midday and limited to 20 minutes.

KEEP YOUR BEDROOM QUIET, DARK, AND COOL
Sleep on a mattress with pocketed coils that reduce motion transfer, or a foam mattress designed to support your back properly. Use a high quality down pillow.

REDUCE STRESS AS MUCH AS POSSIBLE
Even if you are sleep-deprived, anxiety can delay sleep onset. Try relaxation exercises. Have a “worry time” before going to sleep by writing down your concerns. Your worries won’t interfere with sleep onset or wake you up during the middle of the night. Don’t watch TV or surf the Internet within 2 hours of bedtime. Take a warm bath before bed and reading for pleasure before turning off the lights will ease you into sleep.

sadaf26 has a website at

Article Tags

sleep sleeping deprivation insomnia

Related Articles

No related articles were found.

More Articles By sadaf26

articleSleep Better at Night
by sadaf26 | in Health and Nutrition | 606 Views
Treating sleep as a necessity rather than a luxury is the secret to getting a great night of sleep. When you don’t get proper sleep, you experience daytime drowsiness, increased stress, mood shifts, and weight gain. Read this article to find out how to get a good night’s sleep.

articleCaring For Your Skin
by sadaf26 | in Health and Nutrition | 324 Views
Love the skin you’re in! Beautiful, soft skin is the ultimate beauty asset, so take good care of it. Your skin is an essential multipurpose organ, the largest in the body. The condition of your skin depends on several factors, such as your genes, age, the quality of your diet, stress, hormones, sun exposure, and smoke.

articleEating Right
by sadaf26 | in Health and Nutrition | 420 Views
Many of us are so busy with our daily lives that we neglect our bodies the proper nutrition they need. Here is a great article on how to make sure you work out your daily eating routine for a healthy body!

articleJogging and Running
by sadaf26 | in Sports and Recreation | 624 Views
Many people jog, but there’s a lot more to it than just hitting that road and taking off with your feet. Read this article to find out what equipment, planning, and technique go into jogging.

articlePush-Ups
by sadaf26 | in Sports and Recreation | 515 Views
The fact is, your arms may know how to do a push up, but doing it properly is something you have to teach your entire body. The key to the perfect push-up is alignment. Your body should be held in a rigid, straight line and move up and down without bowing or sagging. To do a push-up well, you need to focus less on the arm movement and more on stabilizing muscles throughout your body.

All Articles By sadaf26

Add a Comment

Comments (1):

Rating: 4294967295 Up Down Flaghomeandautohomeandauto said... on Sun, 19 Jun 2011 00:43
These tips are really good, I hadn't thought of the internet being a contributor to sleeplessness until I read this. Thanks for the post.

Add a Comment


You must Login to enter comments.

Categories