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.

5 Comments

Add yours →

  1. Staying cool is so important. I find I can’t sleep at night if the temp isn’t at least 69 degrees.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

To Be Aware

It's all about disbelieving your thoughts

adoptingjames

Read our Mission. Find out how you can help us adopt James.

Bringing You the Latest Trends in Creative Home Design

MODMISSY

Design is Everywhere

Created By Christina

an online portfolio for my art, graphics, and writing

LE ZOE MUSINGS

A Creative Lifestyle Blog KELLIE VAN

hovercraftdoggy

Art, Architecture, Design and Photography - a curated glimpse into an infinite world of beauty and creativity

Yasmincruz!

It's all about Fashion, Design, Homes, Architecture, Traveling, Kids and lots of other cool stuff...

Culture Design

Styling Life & Trends

TheCoevas official blog

Strumentisti di Parole/Musicians of words

archizar

ARCHITECTURE AND STYLE IN EVERYDAY LIFE

Bucket List Publications

Indulge- Travel, Adventure, & New Experiences

vincent farrell artist

The Art and Life of California Artist Vincent Farrell

Follow

Get every new post delivered to your Inbox.

Join 256 other followers

%d bloggers like this: