subject: Importance of Sleep, Must Read [print this page] Importance of Sleep, Must Read Importance of Sleep, Must Read
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Don't eat a large meal before bed. A full stomach will lead to indigestion,acid reflux and many common stomach related problems, all of which are guaranteed to keep you awake all night. Eating spicy foods will produce indigestion, flatulence and diarrhea.
Don't drinking too many liquids. Coffee, tea, soda and other caffeine filled beverages will keep your eyes open. Water is fine to a degree, but if you must get up to empty your bladder and relieve the pressure periodically, you won't get the sleep you need. The same can be said for alcoholic beverages. They have their place. While you may nod off, the effects of alcohol wear off during the night and you'll find it difficult to get back to sleep.
Don't smoke. Nicotine is a pick-me-up that keeps your eyes open. But that's about the only advantage to smoking. Besides increasing your chances of cancer andheart disease, bad breath is likely to keep you out of the bedroom when your spouse prefers not to sleep next to burning tobacco. If you've been smoking for many years, emphysema,asthma and other respiratory disorders will keep you up most every night. The best method is to quit smoking altogether. But if you must smoke, take your last cigarette right after dinner.
Your bedroom is the place for sleeping, not the place to do office memos or surf the web. Television should be in the living or recreation room. Other than sex, your bedroom should be the most quiet and private place in your home. It should enhance your ability to nod off with darker wall colors than the rest of the house. Drapes should block out the light from street lamps. Your bedroom should neither be too cold, too humid or too hot.
You should stop listening to loud noises at least two hours before bedtime. Violent movies, video games and music blaring at full blast are not going to put you in the mood for the eight hour rest period. You want to create a peaceful atmosphere that promotes fatigue, even if it means reading a dull book before bed.
Exercise can help you get to sleep, but only if it's done during the course of the day well before bedtime. Aching, swollen and painful muscles will have you staring at the ceiling all night. Stop exercising three hours before you go to bed.
Those who get to bed at irregular hours often have more trouble getting to sleep. Go to bed at the same time establishes a routine that helps your body adjust so it can produce the melatonin that signals you that it's time to hit the sack.
Avoid arguments. Establish peace with your spouse and children hours before bedtime. Learn to relax and put worries out of your mind hours before you retire. You can't sleep under a ton of worries or in an angry mood.
Don't take drugs before retiring as they can interfere with your ability to get to sleep. Medications are fine to a degree, but there is a reason why the instructions point out they should be taken with meals rather than right before bed.
If you follow these guidelines, you are more likely to get the right amount of sleep you need and stay healthy and energized throughout life.
