How to Achieve a Better Nights Sleep
What Can Influence Your Sleep?A good night's sleep affect's your overall health, from your complexion to your organ function. Unfortunately, a number of people find this hard to achieve. Here are a few pointers towards achieving a solid 8 hours a night.
Getting ample exercise at least 3 times a week should help you sleep better. The body naturally produces melatonin which promotes stronger sleep. It's good to do this earlier in the day, since the adrenaline in the evening can result in excess energy.
- Exercise as an Antidepressant: How to promote sleep with physical activity.
- Proper Exercise and Rest: Article on how to make healthy choices in sleep and diet.
It's important to set up an eating routine; breakfast, lunch, dinner and a few snacks in between. Waiting until before you go to sleep to eat makes it hard to properly digest the food you've eaten, thus agitating your sleeping habits.
Dairy, nuts, fruits, bread, crackers, grains contain chemicals that help you go to sleep. A midnight snack, as long as it's not an every night occurrence, shouldn't consist of more than a bowl of cereal or some crackers and cheese.
There are a number of foods that also may diminish the amount and quality of sleep you get. Fried foods, fat laden foods, coffee, soda, spicy foods, heavy proteins, sweets should all be avoided at least a few hours before bed.
- Weight Issues and Sleep: A look into sleep loss and unhealthy eating.
- Sleep Deprivation and Obesity: An article about sleeping and health.
One of the main causes of poor sleep is that the mind doesn't get a chance to unwind. Many people experience stress from morning to night, from deadlines that need to be met to other concerns. Meditating, breathing exercises, stretches or even showers help alleviate worries.
- Sleep and Anxiety Center For Kids: Guide to how anxiety may affect sleep in children.
- Relaxation Techniques: Tips on how to prepare yourself for sleep.
A number of people like to watch television, work on their computer or read until they fall asleep. However, this form of stimulation can prohibit you from getting enough sleep. It's recommended to set up a routine where half an hour before bed you relax instead of provoking your nerves.
- Television and Children: A study on how television negatively affects sleep in children.
- Reading Until Sleep: Article on how sleeping habits amongst those who read for pleasure are poor.
Although liquor can help people fall asleep, it is actually closer to passing out. The sleep you get is interrupted and of poor quality and you may spent a significant portion of the next day nursing a nasty hangover.
- Does Drinking Alcohol Affect Sleep?: Facts on the correlation between heavy drinking and improper sleep.
- One Last Call: How alcohol disrupts slumber.
Most people get less than just a few nights out of the week of deep, uninterrupted sleep. Sometimes these issues do not extend outside of the bedroom and are recognized by the NSF (National Sleep Foundation) as;
- Bedroom Darkness – 56% impact
- Partner Snoring – 42% impact
- Pillows – 71% impact
- Partner Movement – 26% impact
- Allergies – 38% impact
- Children Sharing Your Bed – 19% impact
- Pets Sharing Your Bed – 28% impact
- Sheets – 52% impact
- Bedroom Temperature – 68% impact
Most people would compare sleeping to a period at the end of a sentence. They think that when we sleep, our bodies shut down, and that's the end of things. The truth is that not only does your body not shut down, it performs many regenerative tasks that can only be performed during this phase. During the sleep cycle, our minds clears and sorts out the input that it receives during the awake cycle. Our bodies also go through a detoxification process. As we breathe deeply, our lungs clear out toxins, as does our skin. Our digestive organs process our daily intake of food, and prepare us for elimination the next day. Our muscles and tissue repair themselves, and our cells regenerate. These are but a few of the physical benefits of the sleep cycle.
- Understanding Sleep: Another look at what your body is doing while sleeping.
- Information About Sleep: Information, misconceptions, and major concepts related to the biology of sleeping.
- The Mind and Body During Sleep: An informative article about the stages, functions, mechanisms, and changes in sleep.
- REM Cycles: This is a discussion about REM sleep cycles.
- Sleep Functions: A website about the topic.
As previously mentioned, the lack of sleep actually kills productivity as opposed to making us more productive. For millions of people, not being able to sleep is a torturous problem. Because the mind and body are not being refreshed or restored, a person can feel trapped and helpless. They can feel like they can never get rest, that they are always trying to catch up on a good night's sleep. While some people don't believe in sleep debt because of the stigma of being lazy, sleep debt is a very real and potentially dangerous problem.
- Sleep Deprivation: A discussion on the negative affects of sleep deprivation to our health.
- Deep Into Sleep: A Harvard article about the lost art of sleep.
- Understanding Sleep: Another look at what your body is doing while sleeping.
- Catching Up On Sleep: How to get back in a healthy cycle.
- Chronic Sleep Deprivation: An article from WebMD about how sleep habits are more important than one may think.
- Are You In Sleep Debt?: How to determine whether you have a sleep debt.
- The Affects of Sleep Debt on Health: A Canadian article on the topic.
People should never underestimate the real value of a good night's sleep. Because the body performs so many restorative functions while we sleep, not getting enough if it holds major consequences. The consequences that people can suffer physically will bleed over into financial, and safety consequences as well. It's very sobering to consider how much is actually at stake from not getting enough restorative rest.
- The Human Brain - Sleep and Stress: A thorough article citing numerous studies on the benefits of sleep and the costs of sleep deprivation.
- Brain Activity is Visibility Altered Following Sleep Deprivation: A news release on the effects of sleep deprivation on the brain.
- Falling Asleep At the Wheel: Stanford University's findings on the topic.
- Humana.com: This the health insurance company’s web page to help educate patients on the health dangers of not sleeping.
- Students and Workers Going Without Sleep: This article looks at the real cost of this issue for these groups.
- The Effects of Sleep Deprivation in Teens: The article discusses what happens to teens that don't sleep.
- Teens Can't Perform In Class: This article discusses behavioral issues in class from the lack of sleep.
- Are Teens Too Busy?: This is a CNN report on today's teenager being too busy for sleep.
It's very frustrating when sleeping disorders get in the way of everyday, normal, healthy living. These conditions are common and can range from irritating to quite dangerous for its sufferers. A number of issues can be responsible for interrupting or preventing healthy slumber. Read this guide to prevent poor sleep from impeding on your everyday life.
- Sleep Disorders and Stats: This is information from Healthline.
- Sleep Disorder Resources: This is helpful information.
- Common Sleep Disorders: Medicine glossary of sleep disorders.
- How Sleep Disorders affect our Real Age: An article on how disorders age us.
- Sleep Disorders in Children: This is an article about the topic from the University of Michigan.
With millions of people who suffer from sleep disorders, health practitioners have been forced to examine all avenues as to why people can't sleep. One arena that is being looked at in recent times is the sleep environment. Studies have proven that in order to set one's self up for success in getting proper sleep, one must feel at peace, and as comfortable as possible. There are many ingredients for a great sleep recipe. These include a great mattress, comfortable room temperature, quality bedding, and noise elimination. Activities performed right before bedtime also play a part in whether or not our minds slow down, or stay active.
- The Ideal Bedroom: This is an article on creating a restful bedroom.
- Change Your Bedroom: This is a common sense article to help people sleep.
- The Child's Bedroom: This is about creating a restful room for babies and children.
- More Child Bedroom Advice: This article advises parents to keep technology out of the child's room so that they can sleep.
There is a bounty of tips offered from health practitioners, and scientists that study sleep patterns. While a sleeping pill can indeed put a person to sleep in the short term, they certainly can cause long term problems, and the pills don't teach proper sleep hygiene. Most people aren't even aware of the term "sleep hygiene;" It means the things that you can do to support your body's ability to fall asleep.
- Sleep Hygiene: University of Maryland's article on the topic.
- 50 Tips on Sleeping: This is a tips list to help a person sleep.
- Pain Solutions: This is an article for people who can't sleep due to pain.
- Alternative Therapy: This is an article about the use of alternative therapy and medications to help a person sleep.
Most people would love to have a full 8 hours of sleep nightly, but because of stresses in their lives or a slew of other reasons, they get little to none. When people find that they can't rest naturally, they have to turn to synthetic ways of obtaining sleep, such as sleeping pills. Pills and other remedies help in the short term, but can cause greater problems in the long run. However, they are not without their benefits and should be researched thoroughly.
- Risks of Sleeping Pills: Death reports from sleeping pill overdoses.
- Natural Methods: Getting a good night's sleep without pills.
- Sleeping Pill Guide: Short Q&A about sleeping pills.
- Patient's Dying To Get Some Rest: Article on the dangers of sleeping pill overuse.
A number of people prefer to lean towards more holistic methods when trying to achieve a solid night's sleep. Although they are not recognized by the FDA or DEA, many individuals swear by their roots, herbs, plants, teas and other concoctions to help achieve better sleep. These are worth investigating before resorting to over the counter medication and there are specialists you can visit to consult you on these issues.
- Holistic Hints: Sleep well tonight with Holistic remedies.
- Acupuncture: Insomnia and Acupuncture.
- Acupuncture and Sleep Apnea: Treating depression, preventing sleep apnea.
- CAM and Sleep: Complimentary and alternative treatments.
Many people ignore the importance of a comfortable, supportive mattress. However, most people aren't trained to give deep thought to their mattresses. When we grew up, we slept on whatever our parents or caretakers provided. When we became adults, we usually slept on whatever we could afford. It is only when we can't sleep, and our bodies are in pain, that we realize how important the mattress is. Just as there are many types of people and body types, there are many types of mattress needs.
- The Best Mattress: This article discusses the correlation of sleep and health.
- How To Choose A Good Mattress: This site educates consumers on various mattress types, and what might be right for them.
- The Sleep Council: An information packed site with mattress quizzes, and information on children's information as well.
- The Ergonomic Mattress: This is an article about how protecting the alignment of the spine helps sleep.
- Mattress Recommendations: Chiropractic help
Although nightmares and night terrors are more common among children, adults may be plagued by them as well. Bad dreams wake you up from otherwise restful sleep and contribute to certain fears that prevent you from getting back to sleep. There is usually an influx of disturbing dreams due to new medications, stress, trauma, poor diet etc. Many medical professionals specialize in dreams, dream interruption as well as the prevention of nightmares.
- Nightmares and Trauma: How PTSD and nightmares can be related.
- Children and Nightmares: How to prevent children from having bad dreams.
- Nightmares: Prescription drugs and vivid, disturbing dreams.
- Nightmares and Night Terrors: FAQ about nightmares.
Whether in the form of coffee, tea, energy drinks or supplements, most people ingest caffeine in one form or another at least once a day. It is called the most popular drug due to it's widespread use and acceptance. It helps people wake up with more easy and keeps them alert throughout the day. However, abuse can interrupt the body's natural sleep cycles and transform into an unhealthy habit.
- Caffeine and Sleep: Video on how caffeine affects sleep.
- Is that cup of coffee really helping you to be more efficient?: Negative affects on coffee.
- Mixing Caffeine and Sleep: Caffeine abuse amongst students.
- Alertness Effects of Caffeine: Tea, coffee and sleep.
A number of people snore and it serves as little more than a minor inconvenience. However, for some it becomes so intense that it interrupts their sleep as well as the slumber of those around them. Furthermore, snoring can be a sign of the onset of a condition called obstructive sleep apnea which is characterized by a blockage in the upper airway. Often times, minor surgery is conducted to treat this since it's dangerous to not breathe for a number of seconds at a time.
- Sleep Apnea Factsheet: Information on sleep apnea.
- Toddlers and Snoring: Snoring and behavioral problems in children.
- Caffeine and Sleep: Video on how caffeine affects sleep.
- Snoring and Sleeping Disorders: FAQ on the subject.
- Sleep Apnea: Information on a severe sleep disorder.
Many people who's jobs require them to travel frequently, report issues with recovering from jet leg. Also referred to as desynchronosis, jet lag is a condition where the body;s circadian rhythm is disrupted by crossing time zones or experiencing daylight and darkness in foreign patterns. This usually causes drowsiness, unexpected alertness, bowel issues and overall fatigue. There are methods of combating jet lag, some with more weight than others.
- Jet Lag Diet: How to prevent jet lag by eating certain foods.
- Jet Lag General Questions: Q&A's about jetlag.
- Circadian Rhythm: How your body's natural cycle works.
- Jetlag and Fatigue: Correlation between jetlag and forgetfulness.