Causes Rapid Weight Loss : How to Sleep Better

of having casual difficulty sleeping for insomnia, there is plenty that you can do to sleep a better night, feel invigorated when you awake and stay alert throughout the day. It is called "sleep hygiene" and refers to these practices, habits and environmental factors that are critically important to sound sleep. And most is under your control.

There are four important general areas for sleep hygiene:

• Our circadian rhythm or 24-hour cycle
• Aging
• Psychological stressors - These factors may cause difficulty falling asleep and disturbing the quality of their sleep
• Common social or recreational drugs such as nicotine, caffeine, and alcohol

Is Cardio Better For Fat Loss - How to Sleep Better

Aging

aging also plays a sleeping role and sleep hygiene. After 40 years of age, our sleep patterns change, and we have many more nocturnal awakenings than in our younger years. These awakening not only directly affect the quality of our sleep, but also interact with any other condition that can cause awaration or awakening, such as the withdrawal syndrome that occurs after drinking alcohol near the bedtime. The more awakening we have at night, the greater the likelihood of awakening if they feel non-refreshing and not restrained.

Psychological stressors psychological stressors such as deadlines, examinations, marital conflicts and employment crises can prevent us from falling asleep or waking us from sleep at night. It takes time to "hang up" all the noise of the day. No way. If you work until the time you display the lights, or are you reviewing all the events of the day and planning tomorrow (family sound?), You simply can not simply "turn a switch" and fall for a happy night of the night.

. One should develop some kind of pre-sleep ritual to break the connection between all stress and bedtime. This is perhaps even more important for children. These rituals can be as short as 10 minutes or from an hour. Some find relief to make a list of all the stressors of the day, along with a plan to deal with them, as it serves to end the day. Combining this with a period of relaxation, perhaps reading something light, meditating or taking a hot bath can also help you sleep better. And do not look at that watch! This tick-tock will mark you.

Social or recreational drugs social or recreational drugs such as caffeine, nicotine and alcohol can have a greater impact on your sleep than you realize. Caffeine, which can stay on your system, from 14 o'clock, increases the number of times you wake up at night and decreases the total amount of sleep time. This can subsequently affect daytime anxiety and performance. The effects of nicotine are similar to those of caffeine, with the difference that at low doses, nicotine tends to act as sedative, while at high doses causes arousals during sleep.

Alcohol can initially seduce it, facilitating sleep; However, as is metabolized and erased from your system during sleep, it causes discouragement that can last up to two to three hours after being eliminated. These arousals disrupt sleep, often causing intense, sweating and headache. Smoking while drinking caffeine and alcohol can interact to affect your sleep dramatically. These sleep disturbances may be more apparent when awakening, feeling not refrigerated, groggy or hangover.

It is important to realize that you do not get the proper amount and the best quality sleep can have serious short and long term consequences. Many studies have shown that sleep deprivation adversely affects the performance and alert state.

Reducing sleep for just an hour and a half for only one night reduces the daytime alert for about one-third. Excessive day sleepiness harms memory and ability to think and process information and carries a substantially greater risk of sustaining an occupational injury. Long-term sleep deprivation of sleep disorders as apnea has recently implicated in high blood pressure, heart attack and stroke.

All that said: Here are some sleep hygiene tips to help you relax, fall asleep, sleeping, and sleep better to wake up refreshed and alert.

1. Avoid watching TV, eating and discussing emotional problems in bed. The bed should be used only for sleeping and sex. If not, we can associate the bed with other activities and often becomes difficult to fall asleep.

2. Minimize the extremes noise, light and temperature during sleeping with ear plugs, window blinds or an electric blanket or air conditioner. Even the smallest night noises or luminescent lights can disrupt the quality of your sleep. Try to keep your room at a comfortable temperature - not too hot (above 75 degrees) or too cold (below 54 degrees).

3. Try not to drink fluids after 8pm this can reduce awakening due to urination.

4. Avoid naps, but if you doze, make it no more than about eight hours after you wake up. But if you have problems falling asleep, there are no naps for you.

10. Do not exercise vigorously just before bed, if you are the type of person who is awakened by exercise. If this is the case, it may be better to exercise in the morning or later (preferably an aerobic training, such as running or walking).

11. Your pet sleeps with you? This can also cause arouss of allergies or their movements in bed. So, Fido and Kitty can be better on the floor than on their leaves.

Good sleep hygiene can have a tremendous impact on improving sleep. You should wake up feeling invigorated and alert, and usually should not feel sleep during the day. If this is not the case, poor sleep hygiene can be blamed, but it is very important to consider that you can have a non-recognized sleep disorder. Many, many sleep disorders are not recognized for years, leading to unnecessary suffering, poor quality of life, accidents and major expenses. Of course as the critical sound sleep is for your health and well-being, if you are not sleeping well, consult your doctor or a sleep specialist.

6 tips for better sleep | Sleeping with Science, a TED series - Is Cardio Better For Fat Loss

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