Sleep and Health [0: Orfeu Buxton describes how animal and human studies suggest that adequate sleep is crucial for a long and healthy life.
Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet Informative sleep of us regularly toss and turn at night, struggling to get the sleep we need.
There is a solution. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long.
How can I get a better night's sleep? Just as how you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight.
But by experimenting with the following tips to find the ones that work best for you, you can enjoy better sleep at Informative sleep, improve your mental and physical health, and improve how you think and feel during the day. Try to go to sleep and get up at the same time every day.
If you need an alarm clock, you may need an earlier bedtime. Avoid sleeping in—even on weekends. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day.
If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. Control your exposure to light Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.
How to influence your exposure to light During the day: Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window.
The light on your face will help you wake up Spend more time outside during daylight.
Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night. Let as much natural light into your home or workspace as possible.
Keep curtains and blinds open during the day, and try to move your desk closer to the window. If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days. Avoid bright screens within hours of your bedtime.
The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.
Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing.
Try listening to music or audio books instead. Don't read with backlit devices. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light. Keep the lights down if you get up during the night.
If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep. Exercise during the day People who exercise regularly sleep better at night and feel less sleepy during the day.
Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the more powerful the sleep benefits.Below is an essay on "Informative Speech-Stages Of Sleep" from Anti Essays, your source for research papers, essays, and term paper examples.
Thesis: Many of us think that sleep is a passive, constant and unchanging process/5(1).
Fun and educational videos about sleep, from sleep tips and advice website leslutinsduphoenix.com Hypothesis: Children with sleep disturbances create poor quality of sleep and daytime functioning for the maternal parent. Variables: When predicting weather a child’s sleep disruptions affected the quality of maternal sleep; the dependent variable was the quality of sleep for the maternal parent and the independent variable was the child’s.
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