Table Of Contents
Chapter 1: Introduction
Chapter 2: The Importance of the Right Sleep
Chapter 3: Watch What You Drink
Chapter 4: Understand That Exercise Is Important For Sleep
Chapter 5: Watch What You Eat
Chapter 6: Learn the Importance of Winding Down
Chapter 7: Learn How to Set a Sleep Schedule
Chapter 8: Understand How to Make Your Room Sleep Friendly
Chapter 9: Learn How to Shut Your Brain Off
When is it Time to Seek Professional Help?
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Watch What You Drink
Have you ever noticed that you feel energized or sleepy after drinking certain things? Well, that is simply because the drinks you consume can affect the quality of your sleep. Just like other human beings, you have the right to sleep soundly at night. So, read the succeeding paragraphs to know the worst drinks that will rob you off a good night’s sleep.
You surely know for a fact that the main ingredient in coffee is caffeine. This is popularly known as the most common drug in the world because it is a stimulant which works by increasing the body’s energy levels. Research shows that coffee drinkers suffer from a wide range of sleep disorders such as apnea, insomnia and narcolepsy.
If you can’t resist drinking coffee, maybe now is the right time for you to give it up. Yes, it can make you energetic the whole day, but it can make you feel restless the moment you go to bed. If you don’t want to be a living zombie, say goodbye to coffee now!
It is believed that drinking alcohol before going to bed will make you feel relaxed and easier to enter dreamland. This may be true to others, but studies show that this beverage can disrupt sleep and increase your tendency to snore. According to London Sleep Centre scientists, it acts as a sedative, but can disrupt the body’s sleeping pattern.
Those who sleep under the influence will feel like they have been in a deep sleep, buy they have actually been deprived of rapid eye movement (REM) sleep.
What is alarming nowadays is that so many people have become dependent on alcohol in order to sleep. Experts claim that this is very dangerous to the body because it can lead to addiction and worse, insomnia.
The Relationship of Alcohol and Snoring
Many people think that by drinking too much alcohol, they will immediately fall into a deep sleep. As aforementioned, since it is a sedative, it can cheat the body out of good quality sleep. This is the reason why people who drink alcohol still get tired right after 8 to 9 hours of sleep.
Studies show that alcohol can turn a non-habitual snorer to a habitual one and worse, it can increase his/her tendency to suffer from apnea. This is because alcohol makes the tissue around the nasal passages and throat relaxed, thus making the soft tissue to vibrate and move.
So, what does this study mean? Well, if you have an important meeting or event to attend to the next morning, the best decision you could ever make is to forget about the nightcap. If you want your life to be on the right track, you should say no to the things that can harm your body. Alcohol is one of them.
Understand That Exercise Is Important For Sleep
One of the most common sleep disorders that are experienced by millions of people around the world is insomnia. This is defined as the incapability to sleep, not depending upon the number of your sleeping hours, but on your sleep’s quality and how you feel the moment you wake up in the morning.
Thus, even if you were able to sleep 8 hours during the night, but feel tired when you wake up, that means you have insomnia.
People suffering from this pesky sleeping disorder usually resort to medication, as it is convenient and offers quick results. However, the major drawback of medicines is that they can be very addictive.
Good thing, there are some healthy alternatives that can help you to be free from insomnia without spending a fortune and exposing your body to risks and side effects.
Thanks to Exercises
By simply stretching your muscles and moving your joints, you will no longer feel like you are a living zombie due to the inability to sleep. The following are some of the most ideal exercises that will give your body a boost and set your sleeping pattern on the right track:
Stress Relaxation Exercises – The key to having a good night’s sleep is relaxation. One of the most common and effective relaxation strategies is to count backwards. In doing so, the excessively active neuron activity in the brain will be deactivated, so you will become bored and go off to a deep slumber. But wait. If you don’t want to count backwards, just count sheep instead.
Breathing Exercise – You can also perform a deep breathing exercise involving the ribcage, lower back, lower abdomen and chest. By simply inhaling deeply and fully, the parasympathetic nervous system which controls relaxation will be affected. This will result in sleep and comfort. In addition, since you are inhaling more oxygen amount, the supply of your blood increases within your brain and body. As a result, the essential nutrients which aid you to sleep better, properly flows to your brain. This exercise is taught in Art of Living and Reiki.
Muscle Relaxation Exercise – This is by far the simplest exercise that can help you avoid insomnia. All you need to do is tense your muscles to the toes and relax them suddenly. When all your muscle groups are relaxed, you will not find it hard to enter dreamland. Acute stress will cause your muscles to have high tension. So, when your muscles are relaxed and tensed, the level of tension will drop below the normal level, thus helping you achieve a higher level of relaxation. However, you must be comfortable prior to performing this kind of exercise.
Meditation – This is another effective exercise that can treat your insomnia. All you have to do is work on the basic meditation aspect whereby you are concentrating on your breathing, on an object or on a word. This activity will pave the way for you to have peace of mind and relaxation. Bear in mind that visual imagery is a great strategy that will aid you to distract your mind from your current problems. If you are an insomniac, the abovementioned exercises will pave the way for you to experience the deepest and most relaxing slumber ever. So, why don’t you exercise your mind and your body regularly? You will surely love the benefits.Other Details
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