(MENAFN-Khaleej Times) have you been missing out on sleep for consecutive nights? you may be causing irreversible damage to brain cells because of this
1. establish an optimal sleep pattern: go to bed only when you are 'sleepy tired'. do not watch tv work study or eat in bed. if you are not asleep within 20 minutes get out of bed and sit and relax in another room in dim light or read something till you are sleepy again.
2. avoid sleeping during the day: do not sleep during the day unless you're very tired and sleepy. it's a bad idea to compensate for a previous bad night.
3. learn to relax: set up a work activity deadline at least 90 minutes prior to bedtime. practice a relaxation routine in bed concentrate on your breathing release all the tension from your muscle groups -- arms neck shoulders face and eyes stomach back and legs.
4. check what you eat: don't go to bed either hungry or stuffed. your discomfort might keep you up.
5. drink enough fluid at night to keep from waking up thirsty but not so much and so close to bedtime that you will be awakened by the need for a trip to the toilet.
6. create a bed-time ritual: do the same things each night to tell your body it's time to wind down. this might include taking a warm bath or shower reading a book or listening to soothing music preferably with the lights dimmed.
7. get comfortable: your mattress and pillow can contribute to better sleep too. since the features of good bedding are subjective choose what feels most comfortable to you. if you share your bed make sure there's enough room for two.
8. exercise early: exercise can help you fall asleep faster and sleep more soundly as long as it's done at the right time. exercise stimulates the body to secrete the stress hormone cortisol which helps activate the alerting mechanism in the brain.
9. avoid smoking: nicotine is a stimulant so it prevents you from falling asleep. plus many smokers experience withdrawal pangs at night. many studies indicate that many smokers are four times more likely not to feel as well rested after a night's sleep than nonsmokers.
10. clear the clutter: people tend to remain tense around clutter and debris. even if you have acclimated to the clutter your subconscious mind may still be responding to the clutter so it is best to keep the bedroom areas as minimalistic as possible.
Content courtesy:medarabiais a healthcare and medical network in the middle east.
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