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Do you have trouble sleeping?
Do you suffer from sleep deprivation?
What is sleep deprivation?
Wikipedia describes sleep deprivation like this:
"Sleep deprivation is the condition of not having enough sleep; it can be [url=http://www.materialistanyces.com]louboutin[/url] either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function. Few studies have compared the effects of acute total sleep deprivation and chronic partial sleep restriction. Complete absence of sleep over long periods is impossible for humans to achieve (unless they suffer from fatal familial insomnia); brief microsleeps cannot be avoided. Long-term total sleep deprivation has caused death in lab animals."
"In 2005, a study of over 1400 participants showed that participants who habitually slept few hours were more likely to have associations with diabetes type 2. However, because this study was merely correlational, the direction of cause and effect between little sleep and diabetes is uncertain. The authors [url=http://www.mansmanifesto.com]www.mansmanifesto.com[/url] point to an earlier study [url=http://www.rtnagel.com/louboutin.php]louboutin[/url] which showed that experimental rather than habitual restriction of sleep resulted in impaired glucose tolerance (IGT)."
So is there something you can do to avoid or reverse sleep deprivation? Here are some tips to try:
-- Instead of taking naps during the day, or at least attempting to, try to get continuous sleep at night. It could be that the naps you take [url=http://www.1855sacramento.com/peuterey.php]peuterey outlet[/url] during the day are keeping you up at night.
-- Stay active all day. People who sleep well actively pursue social activities, hobbies, work and any mental activities that really work your brain. When you are bored, it induces [url=http://www.rtnagel.com/airjordan.php]nike air jordan pas cher[/url] irregular and poor sleep. Good sleepers are usually people who are physically and mentally active all day long.
-- No matter what day of [url=http://www.achbanker.com/home.php]hollister france[/url] the week it is, try to follow the same schedule for sleep. Even if it is the weekend, get your body on a regular cycle, eventually getting your internal clock used to the pattern of when to wake and when to sleep.
-- If you have lost sleep for several nights, try to make up for that lost sleep time as soon as possible. It might take several nights to get ahead of your sleep debt. Even if you can't sleep, at least lay down and try.
-- Set up a pre-sleep routine that you practice every night. Set up a routine that calms you and reduces stress like relaxing and gentle exercise, reading for pleasure (not anything work related), do breathing exercises and take a nice, long warm bath. Do this every night to try to get your body into a rhythm that it will expect every day.
-- Instead of [url=http://www.getconversational.com]hollister france[/url] exercising in the morning, get some exercise between 5 PM and 7 PM so that when (if) you do sleep it will be a deeper, more restorative amount of sleep. Try to avoid any strenuous exercise during the last three hours before you go to bed.
-- Keep your bedroom temperature cool, at about 65 degrees.
-- A heavy meal before you go to bed will keep you up, particularly if it is within the last three hours before you lay down. Eat a light carbohydrate and fiber rich [url=http://www.1855sacramento.com/peuterey.php]giubbotti peuterey[/url] snack like dried fruit and nuts, or an apple or a banana and drink a glass of warm milk before you go to bed.
-- Keep your bedroom free of work related material and electronic gadgets. If [url=http://www.mansmanifesto.com]doudoune moncler[/url] you work at home, keep your work area out of the bedroom.
-- If you cannot mask disruptive noise, wear ear plugs or maske it with a very low-noise sound machine.
-- Do not use flourescent lighting in your bedroom. Your bedroom should be dimly lit with 45-watt tungsten bulbs. Light reduces sleep hormones so you need to keep the bedroom dark -- don't sit up and read before you go to bed because your body needs the darkness to produce sleep hormones and the effects that reading light has on your brain will keep you from falling asleep after you turn it off and lay down.
-- Keep your children and pets out of your bed so they [url=http://www.bankonco.com/hollister.php]hollister france[/url] don't disturb you.
-- Wear a sleeping mask to bed and install heavy drapes or blinds in your bedroom to make it as dark as you can when the lights are out.
-- If you need a dim light on at night for in the bathroom, children's room or hallway, use a red bulb. Red light is the only light color that doesn't tell your brain to wake up. Stay away from blue light and white light.
-- Keep the decore in your bedroom simple with muted, neutral colors.
-- Wear loose-fitting night clothes or not anything at all to help keep your circulation from being blocked.
-- Fold your pillow in half and if it won't unfold on its own and return to shape by itself, go out and buy a new one.
-- If your mattress is over ten years old, replace it.
-- Stay away from caffeine after about 2 PM and make sure to reduce your daily intake to 300 mg [url=http://www.davidhabchy.com]barbour outlet[/url] or less. That includes about three cups of cola, energy drinks or coffee.
-- Alcohol can interrupt restful sleep about every hour and a half throughout the night so avoid it for the last three hours before you go to bed.
-- Nicotine is actually a stronger nerve stimulant than caffeine and cravings can wake you up in the night. If you smoke, it might be one reason you cannot sleep or one reason you cannot get a full night's sleep.
There are accredited sleep centers [url=http://www.vivid-host.com/barbour.htm]barbour uk[/url] that can help you if you take all the necessary steps for proper sleep for a period of three week and the situation doesn't change. Seek help from them. If you budget enough time in your day to allow for restful, adequate sleep, you will not feel so anxious about it.
I hope all these sleeping habit tips will help you get into a rhythm of restful sleep.
Kerry Coates runs the popular website which covers a multitude of health issues. The nutritional recommendations from her website are herbs for people who are tired of relying on sleeping pills. Don't just cover the symptoms -- heal yourself completely & naturally!
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