Waking up every morning fully refreshed and without an alarm clock, as well feeling energetic all day is the most important part of our life. If you do not feel that way every day, you may find some good tips and advices listed below. Let analyze two most common and similar opposite sleep habits: Sleep deprivation and Sleep Debt.
Sleep Deprivation is the problem caused by our lifestyle offering less and less time for as to get the sleep we need. When we don’t get enough sleep we need we build up a sleep debt.
This sleep debt must be paid back or sleepiness will continue to worsen. Many people try to pay back the sleep debt on the weekends resulting in the disruption of their circadian rhythm and disturbing their sleep routines.
Tips for good and healthy sleep
* As you know, sleep is as important as food and air. Quality and quantity of sleep are also very important. Most people age 20 and over need between 7.5 to 8.5 hours of undisturbed sleep. If, in the morning, you happen to press the snooze button on the alarm clock, then you are not getting enough sleep. It might be a result of not getting sufficient time in bed, outside noises, or, most commonly, a sleep disorder.
* Try to go to bed only when you are sleepy. Going to bed at the same time every day will eventually create the actual sensation of feeling sleepy. As soon as you become sleepy at that particular time, it means that you have developed a new and a very useful reflex in your mind.
* Do not stress yourself if you feel that you didn’t get enough sleep. It will backfire on you. Eventually, you will fall asleep anyway!
* Keep sleep hours as regular as possible. Allow to go to bed and get up at the same time every day, whereby the getting up at the same time is most important part of the proper sleep habit. Interesting enough, that getting bright light, like the sun, when you get up will also help developing of your sleep habit.
* Bright light in the morning, which happens at the same time every morning, will also help you feel sleepy at the exact time every night. This phenomenon is one of the most attractive pattern in your sleep habit.
* Stay away from stimulants like caffeine, physical exercises, and excessive alcohol consumption. This will help you get deep sleep, which is most restful. If you take any caffeine or a strong tea, take them in the morning. In the evening, before going to bed, stay away from all type of stimulants, caffeinated sodas, caffeinated teas, and drinks that include chocolate. Those stimulants will prolong the time you normally falling asleep, as well as they will increase your uneasiness during the night.
* Try not to fall asleep anywhere else other than in your own bed.
* Prior going to bed try to avoid watching TV or using laptop computers to agitate yourself from making a new set of thoughts.
* Another problem is reading in bed: it might be a problem if the material is very exciting and if you read with a plenty of light. If you develop a habit to read before sleep then make sure that your table lamp has a very small wattage bulb in it. A 15 to 25 watt bulb should be sufficient to read and to feel sleepy. On the contrary, any bright light while you are reading in bed may inhibit sleep.
* Also, refrain yourself from using bright light around the house before your bedtime. It is recommended to use dimmer switches in your living rooms, your bathrooms, and in your hallways before bedtime. Switche them back to the maximum brightness in the morning.
* Physical exercises are very good, but not near your bedtime. Try not to do any exercises at least three hours prior going to bed.
* The following advice is surprisingly opposite to a common opinion about eating before going to bed: don’t go to bed hungry, have a light snack, however, avoid heavy meal before bedtime!
* Bedtime routines are incredibly helpful for a good and healthy sleep. Keep those routines as accurate as possible by treating them as your normal bedtime schedule. As an example, a cup of your favorite herbal tea an hour before bed can start that bedtime routine for you.
* Let’s say that you can’t get to sleep for over 30 minutes. Just get out of the bed and spend a bit of a time doing something as boring as possible under a dim light till you become sleepy.
* Another very useful advice: avoid checking your alarm clock if you happen to wake up in the middle of the night. It can cause a new train of thoughts, even anxiety in some of us, preventing your from falling asleep again. * This situation is most common among elderly people, especially, if they have any health or financial worries.
* Make a habit to trust your alarm clock and do not check you clock time to verify how long you spent in the bed without sleep. Well, turn the clock away from your eyes so you would need to turn back to see the time. Most of the time, you may decide to make no effort going right back to sleep.
* Make sure that you are aware of the “night cap”. Alcohol may help you to fall asleep fast, however, it will force you to wake up in the middle of the night. The most disturbing part is you may not even notice it. For people suffering from sleep apnea the alcohol makes the apnea worse. The same is accurate for snoring: occasionally, people snore only if they consume some alcohol prior going to bed, or they may snore even more if they already snore.
* Sometimes your bedroom is a subject to an external noise. When you have such a problems you can use a white noise generator, which will filter most of noise and make you feel quietness. An old fan will work fine to reduce external noise in you bedroom, than to by an extensive noise reduction electronics.
* Temperature of your bedroom, probably, is the most important part of your sleep environment. Keep your bedroom temperature comfortable: not too warm and not too cold, whereby the cooler the temperature in your bedroom, the better. The rule of thumb is when you place your arm over the blanket, while you are in bed, you fill a bit chilly.
* It will be really advantages for you if you have a sleeping partner, so you can ask them if they notice any snoring, leg movements, and/or pauses in breathing. Please take this information and try the sleep test. You may already developed a sleep disorder or you might need to increase your alertness about your own sleep requirements. Please see your doctor if you have any concerns in terms of your own sleep habits.
Watch Video: Top Ten Sleep Tips from leading doctors.
Watch Video: Did you get good sleep last night? Most Americans and Canadians don’t. Dr. Klapow shows you some simple strategies for improving your sleep: