Sleeping Problems and Health Tips

Sleeping Problems and Health Tips

Do you have these symptoms?

a.. Difficulty waking up in the morning
b.. Inability to concentrate
c.. Falling asleep during classes
d.. Feelings of moodiness and even depression

If you have, then it means that you are not getting enough sleeps.

Research shows that adults need at least 6 hours of sleep while teenagers need at least 9 hours of sleep.

Tips on sleeping

a.. Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day can also help establish sleep patterns. So try to stick to your sleep schedule even on weekends. Don't go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.
b.. Exercise regularly. Try not to exercise right before bed, though, as it can rev you up and make it harder to fall asleep. Many sleep experts believe that exercising 5 or 6 hours before bedtime (in late afternoon) may actually help a person sleep.
c.. Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 PM. Nicotine is also a stimulant, so quitting smoking may help you sleep better. And drinking alcohol in the evening can also cause a person to be restless and wake up during the night.
d.. Relax your mind. Avoid violent, scary, or action movies or television shows right before bed - anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep.
e.. Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax.
f.. Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.
g.. Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (and make sure they're heavy enough to block out light) and turn down the thermostat in your room (pile on extra blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff, too.
h.. Wake up with bright light. Bright light in the morning signals to your body that it's time to get going.
Facts: Do you know if you are diagnosed with thyroid, sleeping problems can be one of the symptoms?

Adapted: http://kidshealth.org/teen/food_fitness/wellbeing/how_much_sleep.html

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