sleep

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SLEEP
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• A few months ago, I had a terrible time sleeping
  and getting up. After a party one night, I slept
  late and for the next 20 days, couldnt get my
  sleeping pattern back on track.
• I fell asleep very late every night at around 3
  AM and wasnt able to get up till at least 11 AM
  each day.
• For someone like me who usually sleeps by
  midnight and gets up at 6 AM, I didnt enjoy this.

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• Now a days many young fellows and elder ones are
  suffering from insomnia which is sleeplesness.
• This may be due to their daily routine or
  profession.
• Taking medication is not the permanent solution
  to it.
• By following some of the remedies which I have
  presented in this presentation may enhance your
  health by giving sufficient sleep
• Hope these tips may increase your happy moments
  in life..

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Stick to a schedule.

• Mum was right when she set a time we always had
  to go to sleep as kids. Sticking to a schedule
  allows your body to set its internal rhythm so
  you can get up at the time you want,
  consistently, every single day. Also, make sure
  you try to keep the same schedule on weekends
  too, otherwise the next morning, youd wake later
  and feel overly tired.

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Sleep only at night.

• Avoid daytime sleep if possible. Daytime naps
  steal hours from nighttime slumber. Limit daytime
  sleep to 20-minute, power naps.

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Exercise.

• Its actually known to help you sleep better. Your
  body uses the sleep period to recover its muscles
  and joints that have been exercised.
• Twenty to thirty minutes of exercise every day
  can help you sleep, but be sure to exercise in
  the morning or afternoon.
• Exercise stimulates the body and aerobic activity
  before bedtime may make falling asleep more
  difficult.

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• Taking a hot shower or bath before bed helps
  bring on sleep because they can relax tense
  muscles.
• Avoid eating just before bed. Give yourself at
  least 2 hours from when you eat to when you
  sleep. This allows for digestion to happen (or at
  least start) well before you go to sleep so your
  body can rest well during the night, rather than
  churning away your food.

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• Avoid caffeine. It keeps you awake and thatâs
  now what you want for a good nights sleep. We all
  know that.
• Read a fiction book. It takes you to a whole new
  world if you really get into it. And then take
  some time to ponder over the book as you fall
  asleep. I find as I read more and more,
  regardless of the book, I get more tired at night
  and so find it easier to fall asleep. Different
  for others?

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Have the room slightly cooler.

• I prefer this to a hot room. I prefer to turn off
  the heat and allow the coolness to circulate in
  and out of the windows. If I get cold, I wear
  warmer clothes. It also saves on the bills as you
  are not going to require the heat all night long

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• Sleep in silence. I find sleeping with no music
  or TV on more easy and restful. I guess others
  are different, but sleep with no distractions is
  best for a clearer mind.Avoid alcohol before
  bedtime. Its a depressant although it may make
  it easier to fall asleep, it causes you to wake
  up during the night. As alcohol is digested your
  body goes into withdrawal from the alcohol,
  causing nighttime awakenings and often nightmares
  for some people.

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Set a regular bedtime.

• Go to bed at the same time every night. Choose a
  time when you normally feel tired, so that you
  dont toss and turn. Try not to break this routine
  on weekends when it may be tempting to stay up
  late. If you want to change your bedtime, help
  your body adjust by making the change in small
  daily increments, such as 15 minutes earlier or
  later each day.

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Beat Insomnia with Visualization

• There's nothing worse than laying awake
  throughout the night, watching the clock tick
  away seconds knowing you'll be a zombie the next
  day. When insomnia's kicking your sleepy butt,
  use a self-directed meditative visualization
  technique to quiet the whir of a racing mind.
  Guest contributor Ryan Irelan runs down how to
  beat insomnia with "Blue Energy."

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• Solve Problems in Your SleepWrestling with a
  tough decision, stuck in a creative rut or having
  a hard time solving a complex problem? Studies
  show that a little shut-eye can help you tackle
  problems and make tough decisions.

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Wake up at the same time every day.

• If you are getting enough sleep, you should wake
  up naturally without an alarm. If you need an
  alarm clock to wake up on time, you may need to
  set an earlier bedtime. As with your bedtime, try
  to maintain your regular wake time even on
  weekends.

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• Keep the room as dark as possible. Exposure to
  light during the time you're supposed to be
  sleeping can disrupt your body's internal cycles.
  This has been documented in studies surrounding
  circadian rhythms
• Avoid sleeping on your stomach.Avoid sleeping on
  your stomach. It's difficult to maintain the
  mid-line position, and it is more likely to cause
  aches and pains. If you must, bend one arm
  upwards and place it under your pillow. This will
  help alleviate stress on your back and neck by
  slightly propping up your body on one side.

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Change your sleeping position.

• You may think that it's impossible to control
  what position you sleep in since you aren't fully
  aware of what you are doing, but it is possible
  and it can make a considerable difference. When
  you go to sleep, or if you wake up in the middle
  of the night, make a conscious effort to follow
  these guidelines until it becomes habitualKeep
  your body in a "mid-line" position, where both
  your head and neck are kept roughly straight.
  Don't use a flat pillow that causes your head to
  tilt down toward the mattress. Likewise, don't
  stack your pillows so that your head is propped
  at an angle.

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Maintain your mattress.

• Turn the mattress over every few months. Replace
  it after 5-7 years of regular use. If you feel
  springs or ridges beneath the surface when you're
  lying on the bed, or you and your partner roll to
  the middle of the bed unintentionally, it's time
  to go mattress shopping. You may also find that
  the mattress is to blame if you find yourself
  sleeping better in another bed.

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Discovering your optimal sleep schedule

• Find a period of time (a week or two should do)
  when you are free to experiment with different
  sleep and wake times. Go to bed at the same time
  every night and allow yourself to sleep until you
  wake up naturally. No alarm clocks! If youâre
  sleep deprived, it may take a few weeks to fully
  recover. But as you go to bed and get up at the
  same time, youll eventually land on the natural
  sleep schedule that works best for you.

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• Remove your sunglasses in the morning and let
  light onto your face.Spend more time outside
  during daylight. Try to take your work breaks
  outside in sunlight, exercise outside, or walk
  your dog during the day instead of at night.Let
  as much light into your home/workspace as
  possible. Keep curtains and blinds open during
  the day, move your desk closer to the window.

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• Avoid alcohol before bed. Many people think that
  a nightcap before bed will help them sleep. While
  it may make you fall asleep faster, alcohol
  reduces your sleep quality, waking you up later
  in the night. To avoid this effect, so stay away
  from alcohol in the hours before bed.
• Stay away from big meals at night. Try to make
  dinnertime earlier in the evening, and avoid
  heavy, rich foods within two hours of bed. Fatty
  foods take a lot of work for your stomach to
  digest and may keep you up. Also be cautious when
  it comes to spicy or acidic foods in the evening,
  as they can cause stomach trouble and
  heartburn.

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• Avoid drinking too many liquids in the evening.
  Drinking lots of water, juice, tea, or other
  fluids may result in frequent bathroom trips
  throughout the night. Caffeinated drinks, which
  act as diuretics, only make things worse.Quit
  smoking. Smoking causes sleep troubles in
  numerous ways. Nicotine is a stimulant, which
  disrupts sleep. Additionally, smokers actually
  experience nicotine withdrawal as the night
  progresses, making it hard to sleep.

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Turn off your television and computer

• . Many people use the television to fall asleep
  or relax at the end of the day. Not only does the
  light suppress melatonin production, but
  television can actually stimulate the mind,
  rather than relaxing it. Try listening to music
  or audio books instead, or practicing relaxation
  exercises. If your favorite TV show is on late at
  night, record it for viewing earlier in the day.

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Visit your doctor.

• The last remedy is visiting your doctor
• If you are concerned that you may have a sleep
  disorder, tell your doctor. Some of the most
  common sleep disorders are insomnia, obstructive
  sleep apnea (OSA), restless legs syndrome (RLS),
  narcolepsy, parasomnias, and heartburn (acid
  reflux). If you are indeed suffering from and are
  diagnosed with any of these conditions, your
  doctor will recommend treatment accordingly.

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Thank you

• Please send your experience in getting sleep
  ,that may be useful to many youngsters.
• Shiva.pharmacist_at_gmail.com