Do you toss and turn all night, worrying about problems and lack of sleep?
You're not alone.
In today's fast paced, high pressure world, sleeping problems and sleep deprivation can lead to numerous health problems, including weight gain and even obesity.
Getting enough sleep is not a luxury, it's a life essential. Often it's not until you have sleep problems, that you truly appreciate the benefits of deep, natural sleep.
Researchers writing in the British Medical Journal conclude: "Sound prolonged sleep is essential for optimum healing". It is during sleep that your body can heal and repair itself. These repairs during sleep are vital to both your body and mind.
What's more, deep sleep helps to reduce stress hormones such as cortisol.
Cortisol tends to degrade your body's tissues and cause early aging and weight gain.
The rest when you sleep is vital. Six to eight hours gives your body the time to recuperate, recharge and repair.
Lack of sleep and sleep disorders can affect your overall mood, energy levels and ability to cope with stress.
Sleep also allows your brain to process the day's events. This is important for your emotional state and your ability to make decisions and react to situations. It is also conducive for clear thinking, learning and memory.
There are however simple solutions to sleep disorders.
If you want to know how to sleep better or can't sleep, here are four suggestions.
1. Bedtime bath.
Try this sleepy aromatic blend in a bedtime bath: 6 drops of lavender oil,4 drops of camomile and 2 drops of orange blossom. Or put a drop or two of each on your pillow before you sleep.
2. Exercise
Exercise can help you fall asleep faster and more soundly - as long as it's done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain.
This is fine unless you are trying to fall asleep. Finish exercising at least three hours before bed or work out earlier in the day.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Weight training with barbells, dumbbells and machine weights has many benefits including stronger bones and increased metabolic rate, so you burn calories even when you are asleep.
The benefits include improved self esteem, better sleep and higher energy levels.
3. Electronic Devices.
About a third of participants in a large Australian sleep survey in 2012, kept a mobile phone in their bedroom at night, with Ipods and laptops found in up to one in five bedrooms.
Teenagers are fond of checking their Facebook and text messages in the middle of the night, even though it's been established they need about 10 hours' sleep.
Be careful about talking on your cell phone before you go to bed. A study at the University of Zurich found that by exposing people to the electromagnetic fields from cell phones altered their brain waves during sleep, resulting in sleep deprivation and disturbances.
Ifr you are not sleeping well, try limiting your laptop, smartphone or ipad reading to one or two hours before going to sleep. The artificial light from these devices can disrupt you circadian rhythms, reducing the amount of melatonin your body produces and taking you out of the deep sleep zone.
Try a non-backlit e-book reader like the Kindle or Nook or a good book for bedtime reading instead.
4. Doona Thickness.
The weight of your doona can affect your sleep as your body temperature needs to lower while you snooze.
"You need to be reasonably cool," says Professor Leon Lack, sleep expert and professor of psychology at Flinders University in South Australia. He says heavy bedding can cause you to overheat, even in a cold room.
Some sleep experts say that keeping cool at night is a lot easier under blankets than under a doona.
http://goarticles.com/article/Deep-Sleep-Natural-Sleep-All-Night-Every-Night/7755587/
You're not alone.
In today's fast paced, high pressure world, sleeping problems and sleep deprivation can lead to numerous health problems, including weight gain and even obesity.
Getting enough sleep is not a luxury, it's a life essential. Often it's not until you have sleep problems, that you truly appreciate the benefits of deep, natural sleep.
Researchers writing in the British Medical Journal conclude: "Sound prolonged sleep is essential for optimum healing". It is during sleep that your body can heal and repair itself. These repairs during sleep are vital to both your body and mind.
What's more, deep sleep helps to reduce stress hormones such as cortisol.
Cortisol tends to degrade your body's tissues and cause early aging and weight gain.
The rest when you sleep is vital. Six to eight hours gives your body the time to recuperate, recharge and repair.
Lack of sleep and sleep disorders can affect your overall mood, energy levels and ability to cope with stress.
Sleep also allows your brain to process the day's events. This is important for your emotional state and your ability to make decisions and react to situations. It is also conducive for clear thinking, learning and memory.
There are however simple solutions to sleep disorders.
If you want to know how to sleep better or can't sleep, here are four suggestions.
1. Bedtime bath.
Try this sleepy aromatic blend in a bedtime bath: 6 drops of lavender oil,4 drops of camomile and 2 drops of orange blossom. Or put a drop or two of each on your pillow before you sleep.
2. Exercise
Exercise can help you fall asleep faster and more soundly - as long as it's done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain.
This is fine unless you are trying to fall asleep. Finish exercising at least three hours before bed or work out earlier in the day.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Weight training with barbells, dumbbells and machine weights has many benefits including stronger bones and increased metabolic rate, so you burn calories even when you are asleep.
The benefits include improved self esteem, better sleep and higher energy levels.
3. Electronic Devices.
About a third of participants in a large Australian sleep survey in 2012, kept a mobile phone in their bedroom at night, with Ipods and laptops found in up to one in five bedrooms.
Teenagers are fond of checking their Facebook and text messages in the middle of the night, even though it's been established they need about 10 hours' sleep.
Be careful about talking on your cell phone before you go to bed. A study at the University of Zurich found that by exposing people to the electromagnetic fields from cell phones altered their brain waves during sleep, resulting in sleep deprivation and disturbances.
Ifr you are not sleeping well, try limiting your laptop, smartphone or ipad reading to one or two hours before going to sleep. The artificial light from these devices can disrupt you circadian rhythms, reducing the amount of melatonin your body produces and taking you out of the deep sleep zone.
Try a non-backlit e-book reader like the Kindle or Nook or a good book for bedtime reading instead.
4. Doona Thickness.
The weight of your doona can affect your sleep as your body temperature needs to lower while you snooze.
"You need to be reasonably cool," says Professor Leon Lack, sleep expert and professor of psychology at Flinders University in South Australia. He says heavy bedding can cause you to overheat, even in a cold room.
Some sleep experts say that keeping cool at night is a lot easier under blankets than under a doona.
http://goarticles.com/article/Deep-Sleep-Natural-Sleep-All-Night-Every-Night/7755587/
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