Category Archives: Health and fitness

Get the Good Night Sleep You Deserve

89There are few things in life as satisfying as a good night’s sleep. Mothers insist on it to help children grow well, doctors advise it for optimum health, and beauty gurus recommend it to stay younger and feel better. Thus, it is important to get the good night sleep you deserve.

Ironically, however, this supposedly natural body phenomenon proves impossible to achieve for many people. If you have sleeping disorders and you find it hard to get the good night sleep you deserve, you are not alone. A report by the U.S. National Institute of Neurological Disorders and Stroke reveals that about 40 million people suffer from chronic long-term sleep disorders each year.

Sleeping disorders are generally classified into three categories: lack of sleep (e.g. insomnia), disturbed sleep (e.g. sleep apnea or the obstruction of airways during sleep), and excessive sleep (e.g. narcolepsy, the condition of falling asleep spontaneously and unwillingly).

If you regularly cannot get the good night sleep you deserve, then you might have a chronic sleep disorder. Some sleep disorders are chronic, brought about by deep medical or psychiatric conditions. Others occur occasionally and are only temporary, cured easily by eliminating the root cause of sleep deficit. Common causes of sleep disorders are lifestyle changes, work-related stress, and prescription drugs that disrupt sleeping patterns.

People with sleeping disorders are typically given medications or advised to undergo behavioral or psychotherapeutic treatments to treat their condition. While medications (such as sleeping pills) provide easy and immediate relief, they don’t exactly give you the good night sleep you deserve and don’t eliminate the root of a sleep deficit.

So before you pop that pill, remember that much can be done to win the fight against sleepless nights. Here are some tips to get the good night sleep you deserve – either before you hit the hay or as you lay in bed frustrated.

One way to get the good night sleep you deserve is to figure out how much you need. A good night’s sleep varies from one person to another. Infants sleep most of the day (about 16 hours); teenagers usually need about 9 hours a day; and adults need an average of 7 to 8 hours a day. The key is to keep track of the total number of hours you spent sleeping. For two weeks, take note of how many hours you spend in the sack, including naps. Calculate the average sleep you get in twenty-four hours. If you get, say, six hours, spend six-and-a-half hours in bed, to allow for time to fall asleep.

Another way to get the good night sleep you deserve is develop a pre-sleep routine. Every night, before you hit the sheets, perform a specific “wind-down” ritual. Read a book, do yoga stretches, listen to calm music – anything that helps you de-stress. A nighttime routine will create an association with sleep that your body will respond to automatically. This routine will help you get the good night sleep you deserve.

Use your bed wisely. Try to avoid non-sleeping activities in bed, such as watching television or balancing your bankbook. These activities will not help you get the good night sleep you deserve. Use it only for sleeping, and sex. Doing this will send subconscious cues to your brain that will help it associate the bed with sleeping.

Take a steamy shower. A drop in core body temperature prepares your body for sleep. So an hour before bedtime, take a warm shower or relax in the bathtub. Once you’ve cooled down, your body will be set for slumber and you will get the good night sleep you deserve.

Keep off the uppers. Coffee, cigarettes and alcohol are some of the stuffs you definitely need to avoid before going to bed. They may relax and help you fall asleep, but when the effect wears off they can cause fragmented sleep during the remainder of the night. If you want to get the good night sleep you deserve, avoid coffee, alcohol and cigarettes. So hold off the “nightcap” and do not drink alcohol within six hours of bedtime. If you must smoke, have your last cigarette at least three hours before going to bed. Coffee should also be avoided after 3 p.m.

Wear an eye mask. Strapping an eye mask on will help blot out minuscule light sources such as the red LCD screen of your alarm clock or the dim glow of the computer screensaver. These minuscule light sources are surprising sleep obstructions, which your brain can detect even when your eyes are closed. These things will deprive you from the good night sleep you deserve.

Count sheep. The old adage about “counting sheep” (or any other animal, for that matter) really works, because it helps you focus on a series of ascending or descending numbers which in turn keeps your brain too busy to focus on anxious thoughts. Adding a visual image (such as the sheep hopping over a fence or walking down a flight of stairs while counting) can give you the sense that you’re moving deeper and deeper into slumber. This will help you get the good night sleep you deserve.

Melt muscle tension to help you get the good night sleep you deserve. When you are anxious, your nervous system goes into overdrive and tenses you up all over. To remove the tension, imagine it dissolving slowly through your toes. Then, move on to the stress on your calves, all the way to the top of your head. By the time you’re done, you’ll feel physically “looser” and primed for dreamland and you are on your way to get the good night sleep you deserve.

If the above tips are not enough to get the good night sleep you deserve, don’t lose hope. Do you want to learn how you can double your energy levels and naturally transform your body into a restful sleep magnet? You will learn how you too can easily master the natural art of energizing sleep and finally break free from daytime drowsiness once and for all! Learn how to get the good night sleep you deserve visit Natural Sleep Secrets at Great Discovery-Health and Beauty

10 Tips to Get a Good Night’s Sleep

88Good sleep habits are among the most important aspects to do for great personal development. Having quality sleep will ensure you begin each day feeling energized and revitalized to help you make the most of your daily activities. Conversely, lack of better sleep will reduce your overall ability to perform even the most essential tasks. One top secret of learning about having a good night’s rest is to understand your body’s rhythm and have your sleep apnea treatment tailored just for you.

Everyone is different in one way or the other however one thing is certain, whether you are a light sleeper or you’re suffering from sleep apnea, good quality sleep is essential for your sanity and overall health. There are so many people suffering from sleep deprivation and this has a lot to do with their day-day routine. You will be astounded by how much the daily and evening routines can affect your sleep, they can either hinder you from having quality sleep or help you sleep much better. The following tips can help you get a good night’s sleep.

Bedroom temperatures

Your bedroom’s temperature is fundamental to your sleep. The temperatures in your bedroom should be conducive to ensure your comfort if you intend to fall asleep quickly. A room that is too cold or too hot can create an atmosphere of frustration and restlessness as opposed to a comfortable setting that allows you to drift off.

Relax

Essentially, relaxing before going to bed will make your body more vulnerable to sleep and is also a great way to unwind after a hectic day. Falling asleep with a high body temperature and increased heart rate is next to impossible. Therefore, a calm comfortable unwinding process involving some relaxing tunes can help lower your heart beat rate and create a conducive environment for quality night rest.

Regular sleep patterns

Setting sleeping time and sticking to it each night is an excellent way to keep in tune with your circadian rhythms. Having erratic bed times can lead to inconsistent production of hormones that induce sleep. Ensure you sleep at the same time each night for the body to remain tuned to an ideal rhythmical pattern, if not getting quality sleep will not be achievable.

Avoid all stimulants

Caffeine, nicotine and alcohol are stimulate that may cause restlessness and sleeping problems. Your individual tolerance to such substances plays a vital role when it comes to using or not using drinks or foods containing these components.

Shoulder and neck massages

Foot rubs and back rubs or any form of massage can help ease the tension in your body and get you in a relaxed mood necessary for a perfect night’s sleep. A good massage can do wonders especially after a long day. Enjoy a good massage once in a while and you will end up sleeping like a baby.

Regular exercise

Powerful physical work-outs can influence your physiological need for good sleep because the body needs to replace worn out tissues. Intense repair of worn out tissues occurs when you’re in deep sleep. This will encourage an emphatic sleep, therefore exercise is extremely useful in reciprocating the need for quality sleep.

Soothing music

Calming music can help an individual drift off into slumber land, nevertheless you have to choose cool and relaxing music. On the other hand, some people may find it difficult to sleep with music on the background, so be more considerate of others. Soothe yourself into slumber with calm music if it works for you.

Avoid stress

Another aspect that is detrimental to good sleep and overall health is anxiety and stress. Being anxious and stressed can really affect your ability to sleep well. Therefore, try to minimize your stress levels as much as you can. Stress reduction methods may help curb restlessness and manage an anxious mind set. It is easier to rest well when you are in control of your nervousness.

Raising early

Early risers have less difficulties falling asleep than those who stay in bed until late in the day. Another helpful solution of ensuring the benefits of early rising is setting your alarm 2 minutes earlier each morning, this means you’re dead tired during bedtime thus you sleep deeply.

Chamomile tea

Herbal tea may help soothe the body and create a relaxing and conducive mind set for sleep. Rosehip, valerian and chamomile mix and other calming teas can be gentle and nice additions to your pre-bed practice

In conclusion, understanding ways of getting a good night’s sleep is a fundamental and basic human need and thus should be given the respect it deserves. Please click the INSOMNIA SPECIAL REPORTS link below in the resource author box.

4 Bedding Tips for a Good Night’s Sleep

87Good sleep is considered to be one of the most important assets for a person. The lack of a good night’s sleep can largely affect his life quality. People pay a serious attention towards various ways to achieve a good night’s sleep.

They take medicines, start exercise and practice many other ways to get a good sleep. However, they tend to ignore the most obvious thing i.e. their bed. use this Obat Pembesar Penis for your love

If your bed is cluttered or the bedding elements interfere with your sleep then no sleeping aid is going to work. So here is a guide to optimizing your bedding items to ensure a good night’s sleep:

Color of Bed Sheet Matters

The white colored bed linen is not only soothing to the eyes but also helps to give your room a very spacious look. It is also believed to be the color of purity and can instantly calm us. It can seamlessly integrate into the overall interior decor of your room. The white color is associated with simplicity. So, the simple cotton fabric would be the best fabric for your bed sheet if you want to use white color.

Floral Prints Give Natural Look

It is best to choose the floral prints as they give a certain natural and beautiful feeling to the eyes. They also allow you to experiment extensively with colors and add a kaleidoscope of multiple shades to your room. One thing to keep in mind is to select the bed sheets that have a light background so that the floral prints psychedelic, paisley, hippy, hippie, Boho Gypsy, mandala bohemian, trippy, celestial could be accentuated. It is advisable to stay away from very bright floral prints as they penetrate the eyes and can interfere with the soothing experience that you expect on your bed. Herbal Pembesar Penis for good vitality

Avoid Intricate Designs

One thing to avoid while selecting the best bed sheet for your room is intricate designs. While these designs might offer a great visual experience, they can look quite cluttered when you observe them closely while sleeping. So they can interfere with your good night’s sleep.

Harmonious Theme

It is also important to ensure that the bed sheet should be in a perfect harmony with the theme presented by the other bedding items. For example, if your bedding items include Handmade Kantha Quilts then bed sheet with digital prints would not go well with it. A hand block or screen printed bed sheet would look perfectly fit with the entire scheme.

These Foods Might Help You Get A Good Night’s Sleep

86Sleep deprivation is a real and serious concern that can negatively impact your bodily functions, so it is only fitting to explore natural sleep aids if you are having a difficult time dozing off.

Now, what foods can help you in your mission to sleep more, sleep better? According to Woman’s Day, eating the right foods in the hours before you hit the sack may help you better and more quickly fall. The quality of your sleep may even improve.

Here’s a quick list of these foods for promoting sleep – be sure to consume them in moderation and to consider any health concerns you may with these items.

  • Hard-cooked eggs – If you are chronically sleep-deprived one solution could be a pre-bedtime treat that is rich in protein. Your snack, too, may simply be too much in simple, sugary carbohydrates such as candy and junk food. These simple carbs can make you “high” on sugar and drop your blood sugar levels while you’re asleep, causing you to wake up at an ungodly hour. Try consuming an egg, cheese, or nuts – a protein-filled snack is a better option that these carbs.
  • Edamame – Lightly salted edamame is a good idea for some bedtime snack – particularly among those dealing with menopause-related symptoms. It contains estrogen-like compounds, also found in soy that can benefit nighttime hot flashes potentially disturbing your sleep.
  • Miso – A serving of this broth-based soup that the Japanese love can pack quite a nutritional punch and help you sleep better. Miso boasts of amino acids boosting the production of the hormone melatonin, which is crucial in getting sleep. In addition, studies show that warm liquids like this soup may relieve cold symptoms, which could be getting in the way of your rest at night.
  • Dairy – Both milk and yogurt has a surprising sleep-promoting nutrient: calcium, which can effectively reduce stress and stabilize nerve fibers such as those found in the brain. Go for a cup of Greek yogurt to not only better sleep, but also ease your stress and worries on the day ahead.
  • Broccoli – More fiber means more time for restorative sleep, according to recent research. So why not get enough of it in your diet? Choose fiber-rich foods such as broccoli, beans, and raspberries, and try to cut back on your saturated fat intake, including steak, butter, bacon, and cheese.

Good lifestyle choices like an appropriate diet may be paired with natural sleep remedies if you are indeed having a hard time at night. Deep sleep is particularly crucial and helps you wake up feeling more alert, energized, and ready to face the tasks and challenges ahead. Nootropics, for instance, are not just cognitive-enhancing substances that can address memory, focus, and learning deficits, but can also serve as sleep aid pills that could spell a great difference in your sleep and overall health.

A Good Night's Sleep!

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