Feeling Tired?
Have aches and pains for no reason?
Not feeling energized?
Perhaps a good night's sleep may be the answer? Getting restful sleep is one of the best things you can do for your health and well-being. Adequate sleep will give your body and mind the time and energy it needs to recover from life's daily challenges.
One of the major health problems that people of all ages contend with, is sleep deprivation. It amounts to billions of dollars a year in business inefficiencies and added medical costs. Doctors, businesses, schools and even the military, have spent countless hours and millions, trying to discover improved ways to achieve a sound sleep and, as a result, healthier, more productive lives.
Many of the factors that interfere with a deep and restorative sleep are not within our control. Pressure at work, family responsibilities, relationship issues and illness are all potential pitfalls to a good night’s sleep. So, it is no surprise that one in three people struggle with sleeping issues. In fact, about 90% of people who suffer from some type of depression, also suffer from insomnia. Clearly, sleep not only plays a key role in our mental well-being, but also in our physical health.
While sleep requirements may vary slightly from person to person, the average adult needs about eight hours of sleep per night to function properly. It is worth taking the time to find out the amount that works best for you.
Here are 5 simple and effective tips to help achieve a peaceful
night's sleep.
1- Stick To A Regular Sleep Schedule:
It is important to establish a regular schedule by going to bed and getting up at the same time each day. If possible, try not to break this routine for at least 10 to 20 days. This allows your body the time it needs to become acclimated to your new sleep cycle.
The first step is to figure out your body’s natural sleep cycle. Give yourself one hour before you typically sleep to start winding down. If you cannot fall asleep within the first 15 or 20 minutes, get up and do something. You could read, meditate, lightly stretch, take a bath, listen to a sleep program, get a massage, drink Chamomile tea or whatever relaxes you best. Go back to bed when you begin when to feel a little sleepy. Do not agonize over not being able to fall asleep, or you may find it even tougher to nod off. So, be patient and just try to relax. A friend once told me that he watches his 4 year-old son when he can't sleep and counts his life's blessings. It always makes him feel better by distracting him from the worry that gets in the way of his sleep. Find out what works for you. Be sure to take immediate advantage of the drowsiness when it starts to kick in, or you may miss your window of opportunity.
2- Be Cautious Of What You Eat And Drink Before Bedtime:
Stay away from big meals and heavy, rich foods, four hours before going to bed. Large meals filled with fatty or spicy foods, create work for your stomach to digest which can lead to acid reflux and heartburn problems that keep you awake.
by Peter Shane
Perreault Magazine - 52 -