Women

The researches show that lacking sleep can lead to many health problems and even shorten a person's lifespan. However, in today’s fast-paced world, people easily bypass having sufficient and quality sleep. People who lack sleep can benefit from some solutions to sleep better at night.

Schedule

Maintain a consistent sleep schedule. Going to bed and waking up on time in each sleep cycle help ensure the appropriate daily energy expenditure. Balanced DEE relates to the appropriate daytime alertness and nighttime drowsiness. Experts recommend maintaining the same sleep pattern during the weekend because waking up late or going to bed late will change biological clock inside your body, making the return to a normal sleep pattern during the week become more difficult.

Description: Going to bed and waking up on time in each sleep cycle help ensure the appropriate daily energy expenditure

Going to bed and waking up on time in each sleep cycle help ensure the appropriate daily energy expenditure

Ritual

About an hour before you go to sleep, begin to coax your body into sleep mode by doing relaxing activities such as reading a book, watching TV or listening to soothing music. Bathing can be particularly useful, because increasing and decreasing in body’s temperature promote sleepiness. Avoid stressful situations or emotional discussions that can leave you in a state of agitation before you go to sleep.

Environment

Turn bedroom into a sleep-friendly place. It should be dark, quiet, well vented and cool (from 60 to 75 degrees F). If possible, leave the television, phone and computer outside the bedroom, because these distractions will take away what should be a peaceful place. About a smell easily causes sleepiness, try jasmine. Experts find the scent of jasmine in the bedroom leads to greater sleep efficiency - the percentage of time you actually sleep in bed.

Description: Avoid large meals, caffeine and alcohol before you go to bed

Avoid large meals, caffeine and alcohol before you go to bed

Absorption

Avoid large meals, caffeine and alcohol before you go to bed. Eat dinner several hours before you go to bed and avoid heavy foods that can cause indigestion. You should avoid drinks containing caffeine unless you drink them at least 4 hours before bedtime. Caffeine prevents the brain chemical adenosine, a neurotransmitter that helps promote sleepiness. Alcohol can help you relax when you fall asleep at first, but after a few hours, it acts as a stimulant and can lead to insomnia.

Exercise

Description: Exercise releases cortisol in the brain, a hormone causes alertness

Exercise releases cortisol in the brain, a hormone causes alertness

Exercise can lead to a better sleep because it makes the body tired, but it is important not to exercise too much before bedtime. Exercise releases cortisol in the brain, a hormone causes alertness. This can be a problem when you try to sleep, so you should only exercise in the early afternoon or evening (at least 3 to 4 hours before bedtime). It gives your body time to turn to a relaxed situation.

Things to consider

While improving your sleep habits can lead to better sleep, some problems may be related to serious sleep disorders such as sleep apnea or restless leg syndrome). If the quality of your sleep does not improve through better sleep habits, you should see your doctor or a sleep specialist.

 

 

 

 

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