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GOOD
SLEEP
Sleep refreshes us like nothing else. It can be occasionally indefinable,
almost always comforting, and definitely essential to our survival.
And although we spend one third of our lives sleeping, we barely
give it a moment's notice....until we can't sleep. Then we think
about it to the point of obsession.
We all have too much to do, taking
time out and recharging yourself by getting a good night's sleep,
should be a priority for the end of the day. The quality and quantity
of your sleep can make all the difference in how productive we will
be the next day.
Signs of not
getting enough sleep
- Always tired in the morning
- It is hard to get out of bed in the morning
- Irritability
- You need a nap during the day
- Inability to concentrate.
Here is a simple
guide to help you get the good sleep you need:
- Give yourself "permission"
to go to bed -make sleep a priority.
- Unwind early in
the evening - try to deal with worries and distractions
couple of hours before bedtime.
- Develop a sleep
ritual - doing the same things each night just before
bed signals your body to retire for the night.
- Keep regular hours
- keep your biological clock
in check by going to bed around the same time each night and
get up close to the same time each morning , even on weekends.
- Exercise regularly
-regular exercise can help relieve daily tension and stress
- but doesn't exercise too close to bedtime or you may have
trouble falling asleep.
- Cut down on stimulants.
Consuming stimulants, such as caffeine, in the evening can make
it more difficult to fall asleep.
- Reduce alcohol intake
- drinking alcohol shortly before bedtime interrupts and fragments
sleep.
Environment
- Bedroom
- should be quiet and relaxing, any unwanted noise or light,
an uncomfortable or worn-out mattress and foundation, or a room
that's too warm or too cool can prevent you from getting the
sleep you need.
- Temperature -
the ideal bedroom temperature is 16 to 18 degrees Celsius. A
room that's too cool or too warm can disrupt comfortable sleep.
- Noise - sudden,
loud noises from inside or outside the home can disrupt sleep.
Steady, low sounds, such as the whirr of a fan or air conditioner,
are soothing because they help block out distracting noises.
- Light - is
one of the body's most powerful time cues. The rising sun can
wake up the brain long before the alarm goes off. A dark room
is the most conducive for sleep - day or night.
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