5 Ways to Improve the Quality of your Sleep

The following tips might really help enhance your sleep:

• Develop a healthy sleep routine: Sleeping habits are important in the quest to get a healthy amount of rest. For example, binge sleeping on the weekend s is less healthy than just getting one or two additional hours of sleep. The body has an internal sleep clock known as the circadian rhythm. The internal clock resets when sleeping pattern is altered. Experts believe the circadian rhythm is highly governed by the amount of light a person is exposed to. Ways to set your internal clock include dimming the lights around bedtime, brightening lights in the morning and sticking to a predetermined bedtime and wake time every day of the week and also on weekends.

• Remove distractions: You may trouble falling asleep because your mind is racing. Remove distractions so you can relax. Turn off all lights and pull the drapes to keep outside light from shining into your room. Turn off the television set, a major stimulus that can stop you from falling asleep. Avoid other stimulus such as reading and computer use. Keeping things calm and quiet is key, so don’t allow pets or children in bed with you. Their movements can disturb you as you try to fall asleep.

• Mental tricks: a traditional technique to get to sleep is to visualize sheep and count them as they cross through your imagination. You can also use other counting games, such as counting backwards from 300. Take your time and breathe between the numbers, focusing on the numbers and your breath. Clear your mind, and as you count and breathe, visualize yourself as already asleep and resting peacefully.

• Reset your body: if you can’t fall asleep after repeated attempts, you may need to get out of bed and relax your body. Run a warm bath or take a long shower. Fix a cup of chamomile tea or tea with valerian root; both contain relaxing agents. Avoid caffeinated drinks. Do some light stretches before getting back into bed. One or two yoga stretches, accentuated by relaxing breaths, will help your body release tension.

• Adjust your bedding: An overall but important factor in falling asleep is the comfort f your bed. Older beds tend to develop hot spots – areas of the mattress that retain body heat and become lumpy and uncomfortable. Flip or rotate your mattress, or rest on a different side. Position pillows so that your neck and head are as comfortable as possible. If your sheets feel itchy, change them. Removing heavy comforters from the bed can also help you fall asleep. Use light layers of covering instead to maintain an even body temperature and avoid feeling bound by heavy blankets.

Apply this tricks and enjoy for refreshing night rests and a productive days.

Effects of Lack of Sleep on Your Health

Sleep is important in your quest for good health. For example, binge sleeping on the weekends is less healthy than just getting 1 or 2 additional hours of sleep. The body has an internal sleep clock known as the circadian rhythm. The internal clock resets when sleeping pattern is altered.
 

Experts believe the circadian rhythm is highly governed by the amount of light a person is exposed to. Ways to set your internal clock include dimming the lights around bedtime, brightening light in the morning and sticking to a predetermined bedtime and wake time every day of the week. 

 

Below are a few of the ways in which sleep deprivation (not having optimal amount of sleep for your age) affects your health and lifestyle:

 

Grades – Students who get the proper amount of sleep are able to solve problems and apply reasoning to difficult concepts because sleep allows the brain to function at its optimal level. Lack of sleep often results in a lower grade point average. Students are less alert, less able to concentrate and less likely to retain what they learned. As a result, they get poorer grades on assignments and tests. Those who stay up too late also have trouble waking up on time in the morning. This results in poor attendance, which causes them to miss crucial information that directly affects their grades. Poor grades definitely have negative impact on the psyche of any student and their folks.

 

Athletics – Those who participate in sports require proper amount of sleep to perform well during the game. Sleep deprivation causes lack of judgement and poor reflexes. Athletes need to be alert and able to focus on all the different aspects of the game. They need quick reaction time, but lack of sleep reduces both speed and efficiency. Poor performance can result in game-related injuries to the athlete and other team members.

 

Mental and physical health – One of the benefits of getting enough rest is an improvement in mood. Students who fail to get enough sleep are more prone to be sad, stressed out, depressed, angry or mentally exhausted. They may have more emotional problems than those who get the appropriate amount of sleep. Lack of sleep weakens the immune system and increases the risk of heart disease, stroke, high blood pressure and diabetes. Adequate sleep replenishes the body’s energy supply, which promotes overall health.

 

Focus – Lack of sleep causes a shorter attention span and lack of focus. This affects the ability of students to pay attention in class or while doing their homework. It also affects driving and machine operation, which can be very dangerous. According to the national Highway Safety Traffic Administration, over 100,000 accidents are caused by those who are tired.

 

The amount of sleep needed on a daily basis varies with age. The recommended allotment of sleep for children between the ages of 7 and 12 is 10 to 11 hours of sleep every day. Adolescents between the ages of 12 and 18 should be getting between 8 and 9 hours of sleep every day.

 

However, many experts, including the national Institute of Neurological Disorders and Stroke, recommended 9 hours for adults.

 

 A good night’s sleep is important for optimal health, learn to “switch off” often and enjoy a happier, healthier life after.