I’m sure we have all had our troubles sleeping, and waking up tired is certainly not a good way to start the day. The following are helpful tips for a good night rest and bright day awakening.
Before going to bed make sure to have a clear mind. Racing thoughts, anxiety, and other unpleasant moods are most prominent of sleeping disorders.
There are many ways to assist sleep, the most common and favorable of aids, melatonin. Melatonin is a powerful antioxidant, typically found in steam milk, it provides the entrainment of circadian rhythm (body clock).
In addition to melatonin there are a number of herbs that help promote the onset of sleep; chamomile, lavender, valerian, all herbal ingredients used to promote a healthy sleep.
When thinking of hygiene, most may think of bathing or brushing your teeth, but it is much more than that.
Often cases individuals may find themselves dozing off throughout midday, or possibly finally finding themselves asleep some hours after they desire. A simple solution to these scenarios is to limit excess napping throughout the day, if necessary to a short, but brisk power nap. In addition, exercising in the day, cutting food/caffeine consumption at least 2 hours before bed, and acclimating to a peaceful self are all good reasons for a good night sleep you need.
4. Quantity vs Quality
Many people mistake a good night’s sleep as being defined by 8 or more hours, despite this error people, still to this day enlist the idea of ‘beauty sleep’ as being arbitrarily healthy. In fact, sleeping excessively, more than 8 hours, actually increases mortality rates, only decreasing one’s life expectancy, overall longevity.
A survey of 1.1 million residents in the United States conducted by the American Cancer Society found that those that reported sleeping about 7 hours per night had the lowest rates of mortality, whereas those that slept for fewer than 6 hours or more than 8 hours had higher mortality rates. Getting 8.5 or more hours of sleep per night increased the mortality rate by 15%.
Obviously quantity is overrated, and unless it is worth a shorter life, focus should be more appropriately placed upon quality. Sleeping without breaks or frequent awakenings, and consistency to the circadian rhythm all ensure a healthy and qualitative night of sleep.