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...]
Causes of Insomnia
Sleep is with us since our birth and fills us with new enthusiasm from time to time. No more better luck than sound sleep is there to any human being. If any one is without sufficient sleep on a particular day, he will the next day without normal vigor and lack of interest in daily chores. Modern speedy life left us with sleeplessness and this phenomenon is present all over the world. Sleep is a boon given by nature to the mankind. Our body cannot utilize and absorb even the highly nutritious diet if there is lack of sufficient sleep to the body requirement. Daily requirement of sleep: 1. Infants of below one year: They sleep for about 16 -20 hours in a day. 2. Children around seven years old: they require about ten hours sleep per day. 3. Teenagers: require 7-8 hours sleep daily. 4. Adolescents: need 8 hours sleep in a day. 5. Aged people: need 6 hours or less time of sleep. The changes that are taking place in our body during the sleep: 1. The voluntary muscles (which are under our control) movements are lessened, 2. External stimuli do not show much effect on our body, 3. Gradually we go into semi or unconscious state, 4. Blood circulation becomes slow and thereby heart’s activity slightly decreased and takes more rest, 5. Body builds new cells, in place of already damaged tissue and utilizes the proteins for further strengthening of the body functions, 6. Sight and hearing functions decreased temporarily, 7. There is more production of certain hormones in the brain and brain functioning power is notably improved. 8. Resistance power of the body, to withstand against diseases is increased. 9. The power of functioning capacity of the lungs is greatly increased, during the sound sleep. 10. The ‘’centre for remembrance activity’’ is highly stimulated, and a man’s remembrance power is enhanced appreciably. 11. Chances of developing high blood pressure and occurring of diabetes are also decreased to a great extent, if a person has sufficient sleep daily. Causes of sleeplessness in women: 1. Divorcee is the main cause (about in 60-70 % of cases). 2. Family problems 3. Menopause stage—due to hormones effect 4. Pregnancy also contributes to lack of sleep. Note: If anybody does not have sufficient sleep for2-3 days, one need not worry and no need of approaching a physician, because rectifies itself. If he need not get sufficient sleep for number of days (if it becomes a chronic problem) then he has to consult a physician. Preventive measures: Avoid over thinking and have peace of mind. Problems are always there, but you should not be a part of the problem. Develop any good hobby which you like most and involve in it sincerely. Then you get sound sleep and have nice dreams. … [Read more...]
Tips on how to Get Good Night Sleep?
Every one knows that Sleep is good for Health and Beauty. Lack of Sleep is gradually becoming a major health problem. Sleep disturbances (Insomnia) may qualitative (Good sleep) or quanititative (Insufficient hours). How much sleep you need? As per Experts, it changes from person to person and also with Age. As a general rule, 6-7 hours of good sleep is necessary for an active and healthy life. Tips on how to sleep well: Timing: Go to bed and get up at the same time everyday. This ia called sleep ritual. Maintain a disciplined sleep ritual. Exercise: Donot exercise before sleep. Limit exercise only to day time. Daytime exercise helps in getting good night sleep. Don't watch TV programmes or Browse the internet on computer half an hour before sleep. Eating Habits: Don't take heavy meals before bed time. Eat 2 hours before your sleep. Donot take caffiene, Nicotine or Alchohol before sleep. Just take some snacks and warm Milk before bed time, You will get good sleep. Take a bath with hot water one hour before sleep. It relaxes your body. Stress: Just leave your problems to day time. Don't think about them before sleep. Try to learn meditation and Yoga to manage your thoughts and control your body. Try to learn Breathing techniques. Stress is ine of the majpr problems for Insomnia. Avoid daytime sleep as it disturbs the mechanism of night sleep. If necessary, limit it to 45 minutes. Use the bed room only for Sleep and Sex. Donot read books or watch Television on bed. Keep the bed room quiet and comfortable. If above techniques are not helpful in getting good sleep, consult your family doctor. Please share experiences in dealing with Insomnia or sleeping problems. … [Read more...]
Insomnia – Causes and Prevention
In this modern day to day life, many persons are not getting sound sleep. Usually we have to sleep for six hours in a day for happy day life. Causes of Insomnia: 1. Stress and Strain on the body and Mind. 2. Economic affairs like business loss and Debt etc. 3. Strained relationships between closed ones. 4. Marriage problems etc. The following steps help us to have sound sleep: 1. Don’t take sleeping tablets as because habit forming and also lead to health problems. 2. Exercise: Brisk walking is the best exercise. Swimming, Dancing and Jagging are some other options. After exercise, the human body secretes more Endorphins, which are naturally produced sedatives , good for body. 3. Yoga and Meditation helps to overcome insomnia. 4. Take bath with warm water in the evening time. 5. Take boiled milk before going to bed. 6. Take dinner at least two hours before going to bed. 7. Avoid Smoking, coffee, tea. 8. Make it a habit to go bed at night at fixed time that is 9 or 10 pm etc. 9. Early to bed –Early to rise is good for health. 10. No thinking –once you go to bed for sleep. Leave office affairs in the office itself. Don’t bring them to your home (in mind). 11. Don’t sleep in during day time. 12. Read good books of your choice. 13. Listen to music with less sound at the time of going to bed. Good sleep enhances our productivity in our work life. … [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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