Healthy Sleep

Five Ideas for Better Sleep

A recent study indicates that 1 in 4 teens have difficulty sleeping. Lack of sleep can affect everything from our emotions to the ability to concentrate on different tasks such as driving. It can affect athletic performance, increase the chances of getting sick and, in some people, may be related to weight gain.

How can we sleep the hours we need? Here are some ideas:

1. Staying active during the day. You’ve probably noticed how small children running around … and depth of his dream. Follow the example of small and do physical exercise at least 60 minutes per day. Physical activity can reduce stress and help you feel more relaxed. But do not exercise too close to the time of going to sleep because they will have the opposite effect desired because the body will be too hot or will note have enough time to cool down.
2. No drugs or alcohol. Many people believe that alcohol or drugs relax them and cause drowsiness, but it is not. Alcohol and drugs disturb sleep and increase the likelihood of waking in the middle of the night.
3. Goodnight to electronic devices. Experts recommend using the bed only for sleeping. If you can not turn your bedroom into a technology-free zone, off at least an hour or more every time before lights out. Nothing says “Wake up, something is happening!” More explicitly than the buzz of a text message or the warning sound of an instant message.
4. Have a bedtime routine. Go to bed at the same time every day helps the body expect sleep. Establish a set routine for sleep can increase the relaxing effect. So relax every night reading, listening to music, spending time with a pet, writing in a journal or doing anything else that relaxes you.
5. Wait a good night’s sleep. Stress can cause insomnia: the more desperate not to sleep, most at risk of staying awake staring at the ceiling. Instead of worrying because you can not sleep, remind yourself that you can. Say “good sleep tonight” several times during the day. It may also be useful to practice breathing exercises and gentle yoga positions before going to bed.

We all have a sleepless night every now and then. But if you have trouble sleeping and you think are affecting your mood or performance, consult your doctor.

Tags: alcohol, Better Sleep, Drugs and Alcohol, Lack of sleep, physical exercise, sleep, stress, weight gain

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