National Sleep Week – deeper sleep is steps away
Witten by WebMD.com
Translated by John Lin
There is nothing quite like a solid night of blissful sleep. For some, though, occasional sleeplessness or full-scale insomnia hampers feeing of being refreshed and alert throughout the day. By adjusting simple lifestyle practices, habits, and environmental factors, sound slumber is within a person’s reach. Here are some tips form WebMD.com that when set in motion can help a person fall asleep, stay asleep, and get better rest.
▪ Avoid watching television, eating, and discussing emotional issue in bed. The bed often can become associated with other activities and result in difficulty falling asleep.
▪ Reduce noise, light, and temperature extremes during sleep by utilizing ear plus, window blinds, an electric blanket, or air conditioner. If the bedroom is above 75 degree or below 54 degree, it can interrupt sleep.
▪ Steer away from drinking fluid after 8 p.m., so as not to awaken during the night to urinate.
▪ Try to skip that often much-desired nap during the day, except for a brief 10 to 15 minutes of rest about eight hours after waking. For people who problems falling asleep, avoid naps altogether.
▪ One should not expose oneself to bright light if it is necessary to get up at night. Use a small night light instead.
▪ Nicotine and caffeine are both stimulants that should be avoid near bedtime. Having a smoke before bed actually puts a stimulant into the bloodstream. Caffeine should be discontinued at least four to six hours before bedtime.
▪ Alcohol acts as a depressant and may help on fall asleep, but the subsequent metabolism that clears it from the body while sleeping causes awakenings and is often accompanied with nightmares and sweats. Since alcohol is converted into sugar within the body, some people can also experience a sugar rush that will wake them in the night.
▪ Consuming a heavy meal too close to bedtime hinders sleep. Skip protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.
▪ People who become energized by exercise should not work out vigorously just before bed. It may be best to exercise late in the afternoon with an aerobic workout such as running or walking.
During National Sleep Week (March 29 through April 4), ponder one’s sleep habits and discover what will have the most impact on getting better sleep. By concentrating on these tips, one may find it easier to wake up feeling refreshed and alert. If sleep symptom persist, poor sleep hygiene may be the offender, and could point to an unrecognized sleep disorder. Since it is clear how critical sound sleep is to health and well-being, people who are not sleeping well should consult their doctor or a sleep specialist.