Secret of Getting Good Sleep and How Much We Need for a Healthy Body (Part 2)

To achieve the impossible dream, try going to sleep

This is secord part of my blog on sleep. In this blog you will find more information about how to get healthy sleep.Sleep helps us on the road for getting good fitness, good eating and good health.

Part 1 -secret-of-getting-good-sleep

Here are some more tips for getting healthy sleep.

7.       Go to Bed Only When Feeling sleepy

 Stay out of bed until you feel tired enough for sleeping. If you've been lying in bed for 15 minutes and can't fall asleep, go into another room and do something relaxing, such as reading a book. Return to bed only when you're sleepy.

8.       Create a Nice Sleep environment

There are many ways you can make your bedroom more conducive to sleep, including adjusting the temperature, blocking out noise and light, and moving or turning off distractions like clocks and TVs. 

9.       Stop eating at least 2 hours before bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

10.   Sleep on a comfortable mattress and pillows

           

 Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

       11. Avoid alcohol close to bedtime.

      Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime       awakenings. Consuming alcohol leads to a night of less restful sleep.

Importance of Sleep

·       Studies have shown that sleep is necessary for survival. We also need good sleep so that we can   function well both mentally and physically during working hours.

·       Good night sleep help in restoring our body's energy levels.

·       Good sleep can enable you to work productively, make sound judgments, avoid harm, recover from illness, and interact with other people effectively.

·       During sleep our body secretes a growth hormone that may repair and regenerate tissue throughout the body.

·        Many of the body's cells also increase in production and reduce the breakdown of proteins during deep sleep allowing the body to help repair damage from things like stress and ultraviolet rays–adding a hint of truth to the term beauty sleep.

·        During sleeping time our body builds bone and muscle, and strengthens our immune system. Sleep may also be instrumental in reinforcing our memories and, some experts believe, essential for processing complex emotions.

Secret of Getting Good Sleep and How Much We Need for a Healthy Body

A good laugh and a long sleep are the best cures in the doctor's book.

People who snore always fall asleep first.

Secret of Getting Good Sleep and How Much We Need for a Healthy Body

Sleep is something we all need but few of us actually get. With life moving so fast, stress over finances, family or work can keep you up all night. Getting the proper hours of sleep each night is necessary for facing the world with best foot forward. Sleep helps us on the road for getting good fitness, good eating and good health.

What is a Healthy Sleep

The amount of sleep we all need varies from person to person. Experts have given us number of hour sleep we needs for our healthy body.

Infants – They need the most sleep, averaging about 16 hours a day.

Teenagers- They need about 9 hours of sleep.

Adults – They need about 7 to 9 hours of sleep to feel fully rested.

How to know that we are not Getting Healthy Sleep

If you're feeling drowsy during the day that means you are not getting enough quality sleep. Signs of sleep deprivation, or possibly a sleep disorder can be seen, when a person fall asleep within five minutes of lying down.

Tips for Getting Healthy Sleep

Please find some good tips to get a healthy night sleep:

1.       Mentally Unwinding Before Going to bed

About a half hour before going to bed, enjoy a low-key activity such as reading or listening to soothing music.

2.      Stop Worrying Before Going to bed

Avoid solving day’s problems from your bed. Before going to bed, make a list of problems for the following day.

3.       Use Relaxation Techniques

To reduce muscular tension, try relaxation techniques such as meditation, yoga, or even taking a warm bath.

4.       Eat a High-crab snack

A light snack that is high in carbohydrates, such as crackers, pretzels, or a plain bagel, might help you relax. But be careful not to overeat; indigestion can interrupt sleep.

5.       Drink Warm milk before going to Bed

There is scientific basis for this old-time remedy. Milk and other dairy foods contain tryptophan, a chemical that may promote sleep in some people.

6.       Follow a Sleeping routine

Go to bed and get up at the same time every day even on a weekend. Creating this routine can help condition your mind and body to expect sleep at a regular time.