Usually Human body needs 6-8 hours of sound sleep per day. It is good for routine life. Otherwise it is very difficult to work in the office the next day and the person feels uneasiness, discomfort, changes in moods, etc. Healthy sleepers usually fall into deep sleep in about 20 minutes. It is better to go to bed early and wakes up early. Somebody goes to bed at 10pm in the night and wakes up at 8 am in the morning the next day. One thinks that he was in the bed (in sleep) for 10 hours. But, we have to take into consideration, the actual time, that is, for how many hours he could sleep well, (without any disturbance) the night before. That is the main problem here. Simply in the bed for any number of hours is of no use. One must have sound sleep for better day life. Causes for sleeplessness: 1. Stress and strain 2. Fear complex 3. Anxiety Effects of sleeplessness: It brings changes in the blood circulation, thereby changes in the bodily movements and also in the moods of the person, like lack of concentration in the work, unnecessary angry and irregular behavior with friends and relatives. Methods to get sound sleep: 1. Make certain changes in your evening time routine activities. For example, -First of all read something which you are more interested. -Then wear night-dress, (pyzamas, etc), which gives some sleep –signals to your mind and prepare it for sleep. 2. Never look at the watch frequently to know the time, which brings tension and sleeplessness. 3. If you don’t get sleep, does some minor manual labor like, ironing of the clothes or keeping the articles in the house orderly, until you feel tiredness. 4. Imagine yourself hat you are in the beach or in any park, which lessens the tension and brings in sleepy-mood. 5. Never take coffee, tea, nicotine or alcohol, etc. Remember, alcohol helps in producing sleep but only for short duration of time, but not for longer period. 6. Don’t take food two hours before going to the bed. 7. Take banana fruits and milk products, which contain L-Tryptophan which help producing regularity in sleep. 8. Better to have the bed- room, just away from the other rooms. 9. Keep the bed -room in darkness (Lighting keeps the eyes in unrest position). 10. Don’t keep the computer , T.V, etc. in the bed-room. 11. The ideal temperature in the bed room is around 18 degrees centigrade, which helps the body to get sound sleep. … [Read more...]
How to overcome Insomnia?
Insomnia or sleeplessness is on rise due to increase in stress levels thereby reducing productivity in daily life. Insomnia causes: 1. Taking too much coffee 2. Anxiety about the next day’s work 3. Financial and personal problems 4. Eating more chocolates 5. Taking alcohol etc How to avoid sleeplessness? 1. Avoid worrying unnecessarily. 2. Take a hot water bath before going to bed. 3. Listen to classical music 4. It is a good habit to read a book which you like before you go to bed 5. Take supper two hours before going to bed 6. Take hot milk one hour before going to bed 7. Avoid taking coffee etc at nights 8. Alcohol produces sleep for a few hours only, but afterwards it causes sleeplessness. 9. When your stomach is full at night, you should be able to sleep better. The process of digestion draws blood into the gastrointestinal tract and away from the brain. So you feel sleepy when you draw blood away from the brain (but stuffing your stomach is not healthy, sometimes you feel bloated and gassy, which is more likely because of discomfort in sleeping). 10. foods such as turkey, chicken, lean meat (containing Niacin), oats, sweet corn, rice, ginger, banana, dairy foods and barley contains more tryptophan( an amino acid), which is more effective in producing sleep. However it is important to take it with starches. 11. A deficiency of minerals or vitamins may also affect your sleep. So take foods like lentils, nuts, shellfish, whole grain foods which contain iron, copper. Magnesium, a mineral also produces sound sleep. So foods containing it are beans, spinach, pumpkin seeds, wheat germ and almonds, have to be included in the menu of food daily. 12. Meditation and Yoga helps to overcome insomnia. … [Read more...]
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