Get Sufficient Sleep For A Healthier Body
Dear Folks,
We all know the importance of sleep, it is crucial for our overall health and beauty. Notice if you don't get enough sleep, eye bags form below your eyes, pimples pop up and you don't feel good and look good. But then, getting enough sleep doesn't mean you sleep 5 hours during night and another 2 hours in between the day. You should be sleeping 7 or 8 hours during bedtime at night so that you can accomplish and enjoy your activities during the day.
A good night’s sleep doesn’t just begin when you hit the pillow. The habits you engage in throughout the day can influence how well you snooze. Hence, for better rest, try taking these sleep-smart steps which I have been practicing effectively all these years
6:30 A.M. GET SNOOZE BUTTON-SAVVY
Your sleep-regulating internal clock works best when you wake up at the same time every day. When I was working in the corporate, 7.00am was my wake up time, without an alarm clock. During some of the weekends, I woke up at the same time; 7.00 am and soon realized it was weekend. Then, if I had my schedule to accomplish, I would roll out of bed to prevent falling back to sleep. This is proven by a new study in the journal Neuron that the physical act of rolling out of bed activates brain cells that prevent you from falling back asleep.
8:15 A.M. SOAK UP THE SUN
A half-hour walk tells your brain to stop making melatonin, a sleep-inducing hormone. But leave your sunglasses behind because the rays actually have to hit your retina to send the signal. For me, I take a morning walk followed by breathing exercises in the park near my house after which, I will have breakfast and start with my daily schedule.
12:30 P.M. MAKE A DATE
Social people are better sleepers, according to a recent study from the Duke University Medical Center. Having frequent lunches or other get-togethers makes you more likely to stick to a schedule, say study authors, who believe that your body’s internal clock runs best when you follow a regular routine.
I will once a while catch up with friends over lunch or coffee and enjoy ourselves by sharing our stories or views. This is even so when you have different groups of friends; friends with whom you play games with, friends from work, friends from neighborhood, social group and so on.
3:15 P.M. DUMP THE DECAF
Caffeine affects our sleep quality and don't think that decaf coffee is free of caffeine, they actually contain some amount which has been proven by University of Florida researchers. In fact, a few cups of decaf coffee can add up if you drink after lunch. You should instead snack on some fruit or salad. The combination of vitamins, fiber and carbohydrates provides enough energy to get you through the rest of the afternoon.
5:45 P.M. BREAK A SWEAT
Exercising in the gym is good, but you have to know when to visit the gym because gym exercises raise your body temperature, which makes falling asleep more difficult. You should give yourself at least 3 or 4 hours between working out and lights-out to allow adequate time to cool down and have a good night sleep. This way, you will sleep better because you will be tired then after the workout in the gym.
8:00 P.M. STICK TO ONE GLASS OF WINE
Alcohol slows the nervous system, so a second round may help you feel sleepy initially, but when your blood-alcohol level drops in 2 to 4 hours, you could wake up feeling wired. Hence, just stick to one glass of wine for better health and better sleep.
10:30 P.M. MAKE YOUR BEDROOM PET-FREE
Do you have a pet? If you have, try to put him on his own bed because your pet’s wriggly body can keep you tossing and turning, hence it is better to put him in another room.
Have a good night sleep from now on if you have not been getting it before.
To your health success,
Janice H.
http://www.stayyoungsecret.com
We all know the importance of sleep, it is crucial for our overall health and beauty. Notice if you don't get enough sleep, eye bags form below your eyes, pimples pop up and you don't feel good and look good. But then, getting enough sleep doesn't mean you sleep 5 hours during night and another 2 hours in between the day. You should be sleeping 7 or 8 hours during bedtime at night so that you can accomplish and enjoy your activities during the day.
A good night’s sleep doesn’t just begin when you hit the pillow. The habits you engage in throughout the day can influence how well you snooze. Hence, for better rest, try taking these sleep-smart steps which I have been practicing effectively all these years
6:30 A.M. GET SNOOZE BUTTON-SAVVY
Your sleep-regulating internal clock works best when you wake up at the same time every day. When I was working in the corporate, 7.00am was my wake up time, without an alarm clock. During some of the weekends, I woke up at the same time; 7.00 am and soon realized it was weekend. Then, if I had my schedule to accomplish, I would roll out of bed to prevent falling back to sleep. This is proven by a new study in the journal Neuron that the physical act of rolling out of bed activates brain cells that prevent you from falling back asleep.
8:15 A.M. SOAK UP THE SUN
A half-hour walk tells your brain to stop making melatonin, a sleep-inducing hormone. But leave your sunglasses behind because the rays actually have to hit your retina to send the signal. For me, I take a morning walk followed by breathing exercises in the park near my house after which, I will have breakfast and start with my daily schedule.
12:30 P.M. MAKE A DATE
Social people are better sleepers, according to a recent study from the Duke University Medical Center. Having frequent lunches or other get-togethers makes you more likely to stick to a schedule, say study authors, who believe that your body’s internal clock runs best when you follow a regular routine.
I will once a while catch up with friends over lunch or coffee and enjoy ourselves by sharing our stories or views. This is even so when you have different groups of friends; friends with whom you play games with, friends from work, friends from neighborhood, social group and so on.
3:15 P.M. DUMP THE DECAF
Caffeine affects our sleep quality and don't think that decaf coffee is free of caffeine, they actually contain some amount which has been proven by University of Florida researchers. In fact, a few cups of decaf coffee can add up if you drink after lunch. You should instead snack on some fruit or salad. The combination of vitamins, fiber and carbohydrates provides enough energy to get you through the rest of the afternoon.
5:45 P.M. BREAK A SWEAT
Exercising in the gym is good, but you have to know when to visit the gym because gym exercises raise your body temperature, which makes falling asleep more difficult. You should give yourself at least 3 or 4 hours between working out and lights-out to allow adequate time to cool down and have a good night sleep. This way, you will sleep better because you will be tired then after the workout in the gym.
8:00 P.M. STICK TO ONE GLASS OF WINE
Alcohol slows the nervous system, so a second round may help you feel sleepy initially, but when your blood-alcohol level drops in 2 to 4 hours, you could wake up feeling wired. Hence, just stick to one glass of wine for better health and better sleep.
10:30 P.M. MAKE YOUR BEDROOM PET-FREE
Do you have a pet? If you have, try to put him on his own bed because your pet’s wriggly body can keep you tossing and turning, hence it is better to put him in another room.
Have a good night sleep from now on if you have not been getting it before.
To your health success,
Janice H.
http://www.stayyoungsecret.com
posted by Janice H. at
10:41 PM
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