If you feel tired after reading this short article, then it is already happening to you…
An estimated 100+ million Americans have occasional sleep problems, 40 million of whom have so-called "sleep disorders," and more than 75% of the population is walking around deprived of sleep on a daily basis. Studies show that it is only getting worse with each passing decade, and the situation shows no signs of getting better. In fact, there has been a 33% increase in those who reported trouble sleeping alone in the past 5 years! Can you imagine what the figures would be in another decade? Unfortunately, it doesn't look like we're headed in the right direction. (You can read more statistics at the following URL: http://www.sleepfoundation.org/.)
In our busy, fast-paced society, it seems that we are constantly moving forward, thinking, and trying to "do more". When we have so-called "free time", the first thing many of us think of is to catch up on a small TV or do some activity that we "don't have time to do", our Sleep in addition to holding the pass. And more quality and quantity sleep is exactly what most of us need.
Sleep studies clearly show that not getting the quality and quantity of sleep affects our lives in negative ways, sometimes greatly. It can dramatically change the way we see and experience our lives and the world around us.
Some of the following can help us identify when we are not getting enough quality sleep each night:
* Feeling of tiredness somewhere throughout the day
* falling asleep within a few minutes while falling asleep
* Decreased levels of intolerance and increased levels of hostility
*Decreased ability to concentrate
*slow reflexes
* impaired judgment
* indifference
*Unusual weight gain or loss
Changes in body temperature leading to a feeling of coolness
* unusual level of anxiety
* falling asleep when inappropriate
* less creativity
* Decreased ability to think logically or handle complex tasks
* Increased levels of self-consciousness with increased levels of anxiety
If you find that any of these characteristics apply to you, you might want to sleep a little longer or more each night.
Amazingly, one of the fastest ways to improve our quality of life and waking hours, as statistics show, is simply to get a better night's sleep. There is such a simple answer to such a complex problem.
If you are having trouble sleeping, there are some things you can do that can help you very quickly. Yes, the following may seem obvious to many people, but sometimes we miss the obvious. So, let's cover something quick and easy first.
Two things to avoid: caffeine and nicotine
Reduce the level of caffeine used throughout the day. Studies show that people who have insomnia already have a higher metabolic rate (usually 9%) than those who sleep normally. About 4 cups of coffee would be needed to increase a normal sleeper's metabolism to the same rate. From this metabolic indicator, although a person suffering from insomnia does not feel widely awake and shows all the signs of not getting enough sleep, we can see that a person who actually consumes caffeine on average is more likely to be physically active After all, caffeine is a stimulant!
Its deficiency... reduces the level of caffeine intake throughout the day. Obviously, we wouldn't say give up completely, even though it might help. Of course, the last thing you want to do is drink caffeine a few hours (three or more) before you go to sleep.
List of foods and beverages that may contain caffeine:
* coffee - brew (drip or perforated), instant, many so called "decaffeinated" coffees
* tea-brew (drip or perforated), instant, many so-called "decaffeinated" coffees
* cocoa
* Chocolate (Light, Dark, Bakers, etc.): drink or food. It contains hot chocolate milk.
* Most sodas: including "diet" and "clear" sodas - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many more
Subsequently, nicotine intake can have a dramatic effect on our ability to get a good night's rest. Just like caffeine, nicotine is a stimulant. Smoking is the primary way nicotine is swallowed. Smoking can raise blood pressure, stimulate brainwave activity and increase heart rate.
Studies have shown that smokers actually have more difficulty falling asleep at night and waking up more often. It is possible to have withdrawal symptoms afterward. And, when people have quit smoking regularly after smoking 1 to 3 packs of cigarettes a day over a period of at least two years, studies have clearly shown that sleeping with fewer awakenings at night and It's easy to get more sound sleep.
Obviously people aren't just quitters, as most people who get used to the habit know how addictive it can really be. So, maybe reduce your smoking intake and only do it at a certain point during the day. Try not to smoke any cigarettes too close to bedtime and try, as in the case of caffeine, to limit your use to several hours before bedtime, which can help a lot. If you want to work fast towards getting a better night's sleep and you smoke cigarettes, quitting smoking is one of the fastest ways to help you achieve your goal.
Bedroom Sleep Tips!
There is much more we can do to achieve a better night's sleep, including taking a look at different aspects of our bedroom or sleeping environment. Many of the following lists will be subjective, so you'll want to find out by focusing on a few and making small changes that work for you personally from time to time.
* Bed sheets: Comfort... Silk can be romantic, but not always practical. Your sheets should "breathe" well.
* Room temperature: neither too hot nor too cold. Some people find it easier to keep the room cool and wrap them warmly in their sheets. If you have cold feet… easy enough… wear socks.
* Noise or sound: The less the better, although some may consider built-in.
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