5 steps for getting a good night’s sleep

5 steps for getting a great night's sleep
Recent medical studies suggest that it is more important than ever to get a good night’s sleep. Not only does getting adequate beauty  rest at night affect ones ability to function optimally during the day, lack of sleep has been linked to diabetes, heart disease and now obesity.

According to a 2006 article published in the American Journal of Epidemiology, researchers uncovered the association between reduced sleep and weight gain in women.  Research studies also indicate that insomnia is more prevalent in women than it is in men and becomes increasingly worse as women age.

Sleep specialists have determined that people need seven and one half hours of sleep in order to function at their best.   Other steps for getting a good night’s sleep include:

Stay cool

It is no wonder that bears generally hibernate during the winter months.  According to a New York Times health article, the optimal sleeping temperatures for humans ranges from 60 to 68 degrees Fahrenheit.  Cool temperatures tend to reduce the body’s core temperature which in turn causes sleepiness.

Dress comfortably

Avoid wearing restrictive clothing to bed.  Woven pajamas tend to pull and drag against bedding and can irritatingly get wrapped around the body while sleeping.  Opt for light, stretchy knitted fabrics that loosely conform to the body.

Lights out

Add black-out curtains or light reducing blinds to the room for minimal brightness and to ensure an uninterrupted sleep.

Avoid stimulation

Working late at night, watching violent programming or exercising before bedtime can be very disruptive to the senses and possibly cause insomnia.   Make a serious effort to avoid over stimulation before bedtime.

Take a soothing sip

Mom knew exactly what she was doing when she’d offer up a glass of warm milk before bedtime.

Calcium is a well known relaxant and is vital to helping the body achieve a deep and restful sleep.  Livestrong.com suggests that calcium helps the brain to convert tryptophan into melatonin which is a key sleep hormone.

Stay on Schedule

Finally, calibrate your body’s rhythm clock by getting up at the same time and going to bed at the same daily including weekends.

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