How to sleep more .....
Why Is Sleep So Very Important?
If you have sleep deficit it impacts everything you do think and act. Unfortunately a major amount of people in North America have a large sleep deficit. This website sleepmore will help you understand the mechanics of sleep.
A lack of sleep is linked to emotional problems like excessive sadness, give up attitude and depression. Sleep helps , Sleep allows for a slowing down of our body's systems,so we can be re-energized for another days work and play. Without adequate sleep we are like a battery slowly getting de charged and only getting partially recharged each night.
It is easy to see how we can quickly accumulate a significant sleep deficient.
Are You Getting Enough Sleep?
You may think you're getting enough sleep, probably you are not. Important signs you may need more sleep:
- difficulty waking up in the morning
- inability to concentrate
- falling asleep during classes
- feelings of moodiness and even depression
How To Get More Sleep?
Here are some suggestions that help you get better sleep:
- Go to bed at a regular set time. If you go to bed at the same time each night it signals to your brain that it's time to sleep. Awakening at the same time every day will help establish sleep patterns. It is important to stick to your sleep schedule even on weekends. Going to sleep no more than an hour later or waking up no later than 2 to 3 hours longer than you would usually do during the week.
- Yes you should exercise regularly, even if it is just a walk around the block, every bit helps. Of course do not just before going before bed, this can raise your body temperature and keep you from falling to sleep. Most sleep experts agree that exercising 5 or 6 hours before bedtime will help a person sleep longer and quicker.
- Don't drink beverages with caffeine, such as coke and coffee, after 4 PM. Nicotine in cigarettes is a stimulant, so quitting smoking could help you sleep better. Alcohol consumption in the evening, although relaxing can actually cause you to be restless and awaken during the night.
- Find inner peace, rest your your mind, think of pleasant thoughts and places. A special vacation spot or favourite beach. Do not watch action movies or TV shows right before bed. Believe it or not reading suspense books can keep you from falling or staying asleep.
- Slowly unwind by keeping the lights low. This is important because light informs the brain that it's time to wake up. Keep out of bright lights, keep off the computer before going to bed and listen to soothing music. It sometimes helps to pick a certain soothing music and play the same song every night right before bed. Your mind will soon use this as an additional trigger to set in motion your sleep cycle. Think slow peaceful thoughts, breath slowly and relax.
- Try not to nap during the day too much. Any Nap of more than 30 minutes will keep you from falling asleep later.
- Your sleep environment is also very important. Your bedroom should be uncluttered and peaceful, with gentile soothing colours. Avoid reds and blues.Keep your room dark, slightly on the cool side.
- If possible wake yourself up with up with bright light, especially from the sun. This signals the brain to get going its morning!
Do You Have A Sleep Disorder?
Answer the following questions honestly . . .
- Snore loudly?
- Make choking or gasping sounds at night?
- Have a mate or spouse tell you you have stopped breathing during the night?
- Have you fallen asleep while driving?
- Do you struggle to stay awake when inactive, like when watching TV or reading?
- Do you have difficulty paying attention or concentrating at work, school, or home?
- Have you been told that you are not keeping up with others at work or school?
- Do others tell you that you look sleepy?
- Do you have difficulty remembering thinks?
- Do you feel generally sluggish like in a fog?
- Are you overly emotional?
- Do you find that you need to take naps almost every day?
If you answered yes to even a couple of these you should seek the attention of a doctor to access if you have a sleep disorder. It is a serious matter and is one of most unreported diseases of our time, which is really sad as with proper diagnosis a persons life can be dramatically improved.
The Most Common Sleep Disorder
Obstructive Sleep Apnea
- Obstructive sleep apnea is the temporary stopping of breathing due to the blockage of the upper airways during sleep. These however brief obstructions result in many sleep interruptions each hour, this can dramatically affect your quality of sleep. It is hard to remember these brief awakenings so most sleep apnea sufferers are totally unaware of their disease. A lot of times the resultant excessive daytime drowsiness is often is mistaken for narcolepsy. Loud, consistent snoring is is very common in people with obstructive sleep apnea.
- Sleep apnea is called the unheard disease because so many have it yet go undiagnosed. It suffered by as much as 5 per cent of the North American population.
- If you are overweight and suffer from obstructive sleep apnea, weight loss will help quite a bit. You must avoid alcohol, narcotics and sedatives, as they will severely increase the amount of nightly episodes.
There are no known cures , only methods to keep the disorder in check. These are the most common ones:
In closing I strongly urge you to seek competent medical advise if you even remotely think you have a sleep disorder. I did and it has made an amazing difference in my life!
- Since sleeping on your back is bad for sleep apnea, a position alarm can be worn, which sounds if the person remains on his back for more than 15 seconds. Some people add tennis balls to their sleep shirts to accomplishes the same thing inexpensively.
- Dental appliances can be placed into the mouth, that shift the jaw forward, thus expanding the airway.
open the upper airway. This is not recommended as the results are very inconclusive and can sometimes leave you with worse sleep apnea after the surgery.
- The gold standard and the one I personally recommend is Nasal Continuous Positive Airway Pressure. This is called CPAP for short. This remarkable device delivers a continuous stream of air through a mask that you wear over the nose during sleep. It is extremely effective, painless and there are a large variety of masks, so it is easy to find one that fits you very well