July 27, 2018

How to Get the Sleep You Need

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sleep

According to a study done in 2016 by the Centers for Disease Control and Prevention, more than one-third of American adults are chronically sleep deprived. Sleep deprivation is associated with a number of serious health conditions such as depression, high blood pressure, heart disease, strokes and obesity. Though it’s best to develop habits that will enhance your ability to fall asleep naturally, there are times when everyone may find the Sleep Aids developed and marketed by Accutrition useful.

Developing a Healthful Sleep Routine

If you have children, you probably remember how hard you worked to develop a bedtime routine with your kids. You picked a specific time that they were expected to be in bed, and you stuck to that time. Perhaps you gave your son or daughter a bath; perhaps you read them a story. This bedtime routine helped prepare your child’s nervous system for the relaxed state that is necessary prerequisite for sleep.

Adults benefit from bedtime routines as well. Although your bedtime need not be as inflexible as a child’s, you should make an effort to go to sleep and to get up at the same time every day. Sleeping in on weekends may feel like a luxury, but it can interfere with your natural circadian rhythms. Avoid electronics for at least one or two hours before you settle down for the night. That means no television, no computers and no smartphone screens. The blue light emitted by electronic photons can trick your body into feeling awake even when you’re extremely fatigued.

Other Ways to Ensure a Restful Night

Here are some other tips for getting the sleep you need.

• Exercise: You’ll sleep best if your body is physically tired, and sleep scientists have found that individuals who exercise regularly benefit from deeper REM sleep. Try to fit in at least half an hour of moderate exercise every day. Exercise enhances the secretion of the hormone cortisol, which is a mild stimulant, so it’s best to exercise early in the day.

• Avoid stimulants: Speaking of stimulants, caffeine and nicotine both increase your metabolism in ways that can make drifting off to sleep problematic. If you’re having sleep-related issues, it’s wise to cut way back on the amount of coffee and tea you drink and to avoid those beverages altogether for at least 12 hours before you go to bed. You probably already know that cigarettes are bad for you, but if you must smoke, don’t light up close to bedtime.

• Avoid alcohol: Although alcohol is classified as a depressant, it has a paradoxically stimulating effect on the nervous system, which will disrupt your sleep cycle. Alcohol is also a diuretic, so even if you do drift off, you may find yourself waking up shortly because you need to go to the bathroom.

Category : Lifestyle

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