THE VALUE OF SLEEP

THE VALUE OF SLEEP

A good night sleep is often the best way to cope with stress, solve problems or recuperate from illness. Rapid Eye Movement (REM) [dreaming] and NON-REM (NREM) [ deep sleep] are the types of sleep that occur when you sleep.

TIPS for a RESTFUL night

• Avoid large meals and stimulants(caffeine, alcohol, tobacco)
• Don’t go to bed hungry
• Take aerobic exercises during the day to reduce stress hormones, but avoid anything too strenuous within 3 hours of sleep. Regular exercises may promote deeper sleep.
• Go to bed at regular time
• Avoid napping late in the afternoon.
• Stop work an hour before bedtime to calm mental activity.
• During bedtime, keep your mind off worries or things that upset you.
• Make sure room is ventilated and a comfortable temperature (below 24 degree celcius/75 Fahrenheit.
• Keep Bedroom for sleeping only not for your workplace.
• If you cant sleep or if you wake up, go into another room and read a book or watch TV until you feel sleepy.
• Learn relaxation techniques such as progressive muscle relaxation and practice it in bed.
• If early daylight disturbs sleep, use an eye mask or invest in heavy curtains.
• Sleep in Complete DARKNESS if can.
  
• A hot bath before sleep relaxes your body.

A picture shows brainwave when you sleep

How much sleep do we need?

That depends on individual and it decreases with age. Some researchers claim that we may need as much as 91/2 – 10 hours of sleep or we risk chronically under functioning. Other experts believe that while 6 hours of sleep is the MINIMUM to avoid feeling TIRED, 7-8 hours of sleep a night is about the right for most people.

Insomnia ? cannot go to sleep? try those steps given above, the results are great for me. If you still cant, try to take vitamin B, or contact your physician before taking any sleeping pills.