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A good laugh and a long sleep are the best cures in the doctor’s book, Irish Proverb.
Eat well, sleep well, go wherever you wish, stay where it pleases you, never complain and, above all, avoid the main city monuments like the plague, Jules Renard.
Do you sleep soundly or do you flip around like a fish?
Some people think that they don’t need to sleep much, that they will have all eternity to rest, that sleeping is just a waste of time… Big mistake! A good sleeping routine is vital for a healthy body and mind, it is required by our bodies in order to recharge our batteries.
We all need between seven to eight hours sleep every night. If you sleep less, you will make more mistakes, and therefore, you will be less productive and will need to work long hours to keep up with the demands of your job. More hours imply less time to sleep and rest in a vicious and infinite cycle.
It has also been associated with eating fatty foods, having lower academic performance, being involved in car accidents, and even with poor relationships.
“The National Highway Traffic Safety Administration conservatively estimates that 100,000 police-reported crashes are the direct result of driver fatigue each year. This results in an estimated 1,550 deaths, 71,000 injuries, and $12.5 billion in monetary losses”, Facts and stats, DrowsyDriving.
How many hours? We need to sleep seven to eight hours on average. However, as we grow older we sleep less at night and the sleep we do get is not as restful, so it can be helpful to divide our rest between daytime naps and night time snooze.
If you have problems sleeping, make sure you follow these tips.
- First, read our free ebook “Sleep sound for a healthy lifestyle”, I don’t want to sleep! y I don’t want to sleep! 2nd Part a gentle introduction to this important topic.
- Visit our Sleeping area
- Ask our robot Emily for help by typing rest in the input text box.
- What should you not do? Do not take drugs: nicotine, cocaine, etc. Do not drink alcoholic beverages (alcohol makes you sleep worse) nor caffeine (coffee, fizzy or energy drinks), especially after three or four o’clock in the afternoon. Eating chocolate at night is not a good idea either, it can potentially keep you awake. Do not exercise too late in the evening.
- Don’t watch scary or violent films just before bed. Avoid getting hooked on series, sports events, or any other TV programmes that are just starting and you know for a fact that it will end very late. The same argument can be made with regards to social media sites, such as, Facebook, Twitter, etc., and online video sharing sites like YouTube and alike.
- Take a hot shower before supper and drink a glass of warm milk. Other options are: chamomile, linden-flower tea, Valerian, etc. Eat a light dinner with easy to digest foods.
- Clear your mind. Go to sleep and shut up! Don’t think about anything -just sleep. Disconnect from all your problems and concerns at bedtime, let them go… The night is for resting and shutting up. Do not worry about tomorrow, tomorrow will worry about itself.Easier said than done. It is not so complicated, just try not to think about anything at all. The most common advice is to count sheep one by one, others imagine that their problems are stormy clouds and that the wind is pushing them away. Perhaps, you can imagine that your problems are on a television channel and you have the remote control to change this channel for good.Furthermore, you may want to use breathing and relaxation techniques. A good start is to breathe slowly and deeply three or four times every day. Inhale, feel the mind relax and concentrate on the air as it fills your lungs deep into your ribcage. Hold your breath for several seconds, and finally, exhale very slowly as you relax. Repeat this exercise several times. Another version is as follows: “Visualise different parts of your body, tighten up your muscle groups, then relax them purposefully,” Kris Chesky.Some people prefer to relax or meditate with mantras. A mantra is a word, a verse, a prayer, or a sound that one repeats aloud or silently again and again. It brings us to a focused state of peace, they can help us to relax and focus. Some examples include: “Om mani padme hum,” “let nothing disturb you, let nothing frighten you, all things are passing away: God never changes. Patience obtains all things. Whoever has God lacks nothing. God Alone Suffices!” “Maranatha! Come, Lord Jesus,” “Lord, make me an instrument of your peace,” “There is no God except Allah; Muhammad is the Messenger of Allah.”
- “Try to go to sleep at the same time every night,” Sleep for kids, Can’t sleep. Perhaps, this is the most important advice of all: Keep a pace of life that suits you, a regular sleep schedule which maintains the timing of your body’s internal clock and helps you to ensure better quality and consistent sleep.
- Have a bedtime routine that you follow and stick to it, such as, taking a warm shower, reading, turn the lights and all electrical appliances off, put on your pyjamas, kiss your children good night and check that they are OK, close the curtains, etc.”
- Do exercise regularly. Of course, you should consult your doctor about which physical activities or sports will suit you best.
- Keep an eye on the temperature. If you feel cold, wear comfortable and warm socks. On the contrary, if it’s too hot, make sure the room is ventilated properly by opening the window. You can also use thin cotton sheets, electric fans, and air conditioning.
- Keep your room cool, tidy, and dark. Make sure your bed is large enough, clean, and comfortable. Is the digital clock or the phone charging on the bedside table bothering you? Is your room crowded with electrical appliances (TV, Laptops, tablets, etc.)? Perhaps, part of it must be reallocated in other rooms and leave the bedroom for what it is supposed to be, a place devoted to sleeping where your bed is the altar. You may also want to double check the mattress and box-spring for proper support and the pillow for maximum comfort.
- Keep you room quiet. Avoid noise by using earplugs, listen to relaxing or ambient music, and/or insulate your house with double glazing, carpet and loft insulation. If your neighbours are very noisy, try to keep your cool and ask them as politely as you can to turn the music down, to control their dogs, etc. If your partner snores, go to bed earlier than him/her, don’t let him/her smoke and drink alcoholic beverages, find the “right” position for him/her, etc.
- More Ideas: listen to soothing music, pray (if you are a believer), read a book, listen to an audio-book, etc., but do not read an exciting thriller or a book that gets you hooked after the first page and you can’t stop until you’ve reached the last page. Do not drink too much before going to sleep, so you avoid getting up many times to go to the toilet, and do not eat too much at supper.
Avoid using your bed for anything other than sleeping and sex at all costs. The bed is NOT for studying, reading, watching tv, etc.
To sum up, sleep matters! We all need to sleep well.
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