A lot of people find that they are in bed and staring at the ceiling most of the night. Why? Well, they are probably suffering from some form of insomnia or perhaps they simply require less sleep than most people. Experts suggest that the average person requires at least eight hours of sleep per night. This is not necessarily true for every person in the world. Quite a few people are able to get by on much less sleep. They might easily use that extra time productively. Here is how to do more with less sleep.
The problem is that some people are sleeping too much. Their body is trying to tell them that every night through keeping them awake counting sheep or listening to the faucet in the bathroom drip. Instead, they should try scheduling less sleep. For example, instead of sleeping 8 hours per night, try 5, 6, or even 7 hours per night to cure the insomnia. Soon, your body will start to respond differently. It will tell you which sleep pattern is best. It will look forward to sleeping less and doing more during the daytime. In essence, you are retraining your body to perform better with less sleep.
Here is how to start that new sleep routine. For one week, go to bed at the same time. Get up when you first awaken and can’t get back to sleep after about twenty minutes or so. Your body is trying to tell you the amount of sleep that you really require. Stay up. Drink coffee or tea or smoke using e-cig instead of your usual cigarette. You can visit This Website to see reviews for e-cig. Plan your itinerary for the day. Take time to exercise or stretch your body. Check your email or some other scheduled tasks during this period. Work on your website or update your blog.
You might be pleasantly surprised to discover that you require less sleep than you first imagined. These hours are an extra gift to assist you in accomplishing your goals. Use those extra waking hours in a productive fashion.…
This is an interesting topic and It need to be addressed for all the sleepers (who doesn’t). Did you ever heard of Bruxism?
I know it sounds scary, but it is not as bad as it sounds. “It basically means Teeth grinding” says a dentist from Tandarts Haarlem Noord.
Most people grind their teeth in their sleep from time to time. And it doesn’t not cause harm directly.
But, if you are teeth grinding on a regular basis, then it can damage your teeth and other complications can arise. Such as jaw muscle discomfort and even headaches during the day.
The reason why people are teeth grinding, comes down to several factors. Usually in stressful situations or if you have missing teeth. The good news is, teeth grinding can be prevented. You can prevent it by the use of a mouth gard. You can ask your dentist for a mouth gard and it basically fits over your teeth to prevent teeth grinding against eachother.
I got mine from tandarts spoed rotterdam and I had to get used to this. It may feel uncomfortable at first, but after a week you will get used to it.…
Quitting smoking is a good thing but you must be ready to handle the side effects that comes with it. One of the major things that are affected is your sleeping habits. How Does Quitting Smoking Affect Sleep? Your sleep could get pretty disrupted the first few days after you begin the process of quitting smoking. However, how the sleep is affected varies from one person to the next. For instance some people will have very little sleep. You might find yourself waking up every hour and in a worst case scenario, you will not be able to sleep at all, surprisingly you will not feel tired at all. On the other hand, some other people will experience too much sleep and can even sleep for 20 hours per day and still be exhausted when they wake up.
Cigarettes contain Nicotine, an element that is highly addictive, a stimulant drug that once it wears off, puts the smoker into a physiologically depressed situation. Consequently, the smoker will have to smoke over and over again in order to stimulate him or herself. Soon enough, it wears off again and the endless cycle have to repeated over and over again and at the end of the day the cigarette user is physically tired from consumption of this chronic depressant and therefore have to adjust their sleeping habits around these effects. This explains why the sleeping habits of an ex smoker are adversely affected. But some smokers have found solace in electronic cigarette. To learn more about the top e-cigarette brands, check out this website.
Only a small percentage of ex smokers will require more sleep. If you have the habit of smoking heavily towards the end of the day, you are likely to fall in this category. This is because, your body keeps on asking for sleep but you instead pump nicotine into the system and hence overriding the needs of your body. When you quit smoking, the absence of nicotine in the body system, you will have to listen to your body and go to sleep.
Anyway, there is no need to panic regardless of the number of hours you sleep in the first few days. This will not be your normal sleeping habits as an ex smoker as they will not last for long. You are or will be experiencing such issues in the first few weeks because the body has to make certain adjustments. However, you will have to checked by a professional if you experience disruptions lasting beyond one month as there could be other causes of the sleep disruptions. Eventually, your sleeping pattern will go back to normal for you and then you will be able to sleep more sound and happier knowing that you are no longer exposed to the health risks of nicotine.…
Quitting smoking is not easy, especially during the first week. During this time, getting over the physical effects of nicotine withdrawal as well as the psychological dependency on cigarettes can be so overwhelming. Anxiety, depression and tediousness may set in and you might start feeling so impatient or hostile. This is a critical time and it may be very tempting to go back to the old behaviors and start using smoking as a way of dealing with those feelings.
If we have a closer look at the timeline for withdrawing from cigarettes when you are trying to quit, there is a way you will start feeling from the few minutes you will say bye-bye to smoking habits. In just about 20 minutes after you quit, you will start feeling the benefits of not smoking. You will start feeling your heart rate drop back to its normal levels.
After about 2 hours of not smoking, your heart rate as well as blood pressure will have decreased back to normal levels. Your peripheral circulation may also get better. You will start feeling warmth at the tips of your fingers and toes. But this is also the time when you will start feeling nicotine withdrawal symptoms such as anxiety, tension, frustration, intense cravings, drowsiness or trouble sleeping and increased appetite.
If you stay up to 12 hours without smoking, the carbon monoxide in your system drops to lower levels and the oxygen in the blood increases to normal levels. Carbon monoxide is released from burning tobacco and inhaled as part of smoke, and it can be toxic to the body at higher levels. It bonds so well with blood cells, so when it is at higher levels in the system, it can prevent the blood cells from bonding with oxygen and as result causing serious cardiovascular problems.
Just after 24 hours after you quit smoking, your risk for heart attack will already have begun to drop. If you are able to hold on without smoking for 2 days, your nerve endings will start to regenerate and your sense of smell and taste will be improved. In just a little while, you will be finding beauty in the finer things in life.
After 3 days without a cigarette, the nicotine will be completely out of your body. But symptoms of nicotine withdrawal such as headaches, nausea, cramps and other emotional symptoms will be on the rise this time. You will need to fight through these symptoms without smoking.
If you’re still having trouble with the withdrawal at this point, you may want to consider a non-nicotine e-cigarette. For reviews and coupons for the best brands, check out http://bestelectroniccigaretteblog.com
If you successfully reach two to three weeks without smoking, you will be able to exercise and perform other physical activities without feeling sick or winded. This is as a result of regenerative processes that will be occurring in your body, for instance improved circulation and lung function. Your breathing will also be easier. At such a time, withdrawal symptoms will start to dissipate.
After about one to nine months of quitting smoking, your lungs will start to repair and function properly. Your risk of infection will be reduced. Coughing and shortness of breath will also continue to decrease. If you reach one year without smoking, you will have made a big achievement because your risk of heart disease will be lowered by 50 percent compared to when you were smoking.
As years go by and you still don’t smoke, your risk of having a stroke will be reduced, your risk of dying from lung cancer will be reduced and you will extend your life span and live long with a functional cardiovascular system, while you will also be active and feeling great.…
To a large extent, your mattress determines whether you hack your sleep, literally. The importance of a good night’s rest cannot be underrated. The reason that we experience foul moods and lower back pain the following day is attributed to uncomfortable sleep. While other factors like stress do lead to discomfort during sleep, a good mattress is a basic that cannot be overlooked.
So how do you go about choosing the best mattress for you?
Rule 1: Don’t use your eyes to select, use your body
When you get to the bedding store, don’t go for those mattresses that look thick. Get to lie down on the mattress you deem fit, for a minimum of 15 minutes, and ensure that the mattress keeps your spine in a neutral curve when you sleep on it. The high pressure areas- heels, head, shoulders, and buttocks should be supported in a good alignment too. If the mattress is overly firm, it will push the high pressure areas out of alignment, and if it’s too soft, they are not well supported, which makes your body flop.
Your eyes will also not be very helpful when it comes to brands. Don’t go for a mattress because it has been made by a company that you trust. Most of the coils for mattresses are manufactured by the same company. It’s just a matter of product differentiation.
You eyes are also likely to be misled by the pricing. Expensive is not necessarily better. The bottom line is, let your body do the talking.
Rule 2: Know Yourself
Knowing yourself implies that if you have got any allergies, then read labels, and inquire from staff members who are around. The last thing you want is to experience a very bad reaction after going through all the hassle of testing a number of mattresses. Knowing yourself is also knowing what you need. If you are going to be sharing the mattress with your partner for example, then you need to consider their comfort too. An air mattress that is adjustable may be your best option. If they don’t like a very firm one, then let them have the freedom to adjust it.
Rule 3: Patience is Key
After your purchase, you will be uncomfortable for a few days, before your body adjusts to the change. Don’t be very quick to return the mattress!
Finally, ensure that the store has a return back policy. This is in case the mattress is faulty, or does not function as stated.…
As we all know that in ancient ages, man used to sleep on the beds made of straw, brushwood, grass, and pelt. By anticipating on the actions of monkeys, we concluded that our ancestor animals are very particular about their sleep even today. Monkeys and Chimpanzees make nests on trees to protect themselves from the attack of predators. These nests are made of a mattress arranged with soft leaves and twigs. It is for sure that all we need is not just sleep, but we need a good quality sleep along with comfort and safety.
Many people around the world define sleep as the complete rest of the body and brain, or the period of complete unconsciousness, the period in which body gets opportunity to stop itself. But, the truth is that sleep is nothing of the above. Infact it is one of the most active periods of brain during the day. The two distinct regions of brain cooperate and communicate with each other to make you asleep. While sleeping, human body goes under healing process and that is the reason why doctors all around the world suggest patients to take bed rest and sleep. However, the proper sleep is very important else one may go into the state of sleeping disorder. Listed below is some healthy recommended advice on how to take a proper sleep.
Sleeping Tips and Tricks:
Sleeping patterns defined by more than one sleep episode a day are known as polyphasic sleep. Polyphasic sleep has gained the popular attraction on the internet recently. It is recommended to try working on the following schedule:
1. A short sleep for 20 minutes every 4 hours with a total of 2 hours per day.
2. Have 3 hours of regular sleep at night with three 20m short sleeps during the day with a total 4 hours per day.
WAKE UP AT THE SAME TIME EVERY MORNING
Keep your everyday wakeup timings consistent and the quality of your sleep quality will improve phenomenally, and you will be gifted with more energy and far lesser drowsiness.
KEEP A SLEEP LOG
Sleep logs will help you with many benefits. It will just take 15- 30 seconds every morning to analyze your sleep or wake up time.
By doing this you can see specific patterns in the way you sleep and associate them with your lifestyle habits that you record in a journal.
FREE RUNNING SLEEP:
Free running sleep is nothing but just going to sleep when tired and trying to wake up without alarm clock. Our internal body and brain are molded for the outside lights and thats how people in ancient ages used to wake up. The morning light used to be the signal of time to their brains as alarm clocks and artificial electric lights were not invented. So, try keeping the lights off during your sleep. This will help you to re-mold your brain to take wake up time from the natural light.
A good sleep is one of the very best cure for most of your physical and mental problems. If you follow the above suggestions, you will soon notice better changes and freshness in yourself.…
Do you know about factors that can contribute to better sleep? If you want to improve your sleep, then the following are the steps to start with.
No. 1: Stick to your sleeping schedule
You have to go to your bed and wake up every day at your scheduled time, whether weekdays, holidays or weekends, and days off from work. Being consistent will reinforces your to body’s sleep-wake cycle thus helping you to have better sleep. In addition, it will enable to be awake for better parts of the day.
No. 2: Pay attention at what you drink and eat
Never go to bed when stuffed or hungry since it may cause your discomfort that might keep you awake. Moreover, limit the amounts of drink you take before going to bed, to prevent any disruptive middle-of-the-night trips when moving to the toilet. Nicotine, alcohol and caffeine deserve caution, too. This is because they have stimulating effects on your night sleep.
No. 3: Develop a bedtime ritual
Make sure you do things every night that tells your body time to sleep. These rituals may include taking a warm shower, reading a storybook or even listening to a smooth music. This will tune your mind for better sleep.
No. 4: Get comfortable
Make sure you have a room that will enhance your sleep. Your mattress as well as pillow can also contribute to your better sleep, too. You have to make the best choice that will enhance your sleep through comfort.
No. 5: Limit daytime naps
Long daytime naps may sometimes interfere with the nighttime sleep —if you are struggling with the insomnia or even poor sleep quality during night. Make sure you stay awake during most parts of the day to help you have a better night sleep.
No. 6: Include physical activities in your daily schedule
Regular physical activities can sometimes promote better sleep at the same time helping you to get asleep faster while enjoying deeper sleep. Timing is also important. This will enable you to have the best sleep at night.
No. 7: Manage stress
You have to restore peace in your life while considering healthy ways and methods of managing your stress. How do you do this? Begin with basics, like getting organized, delegating tasks and setting priorities. This will give you better sleep at night.
Know the time to contact a doctor
Nearly everyone at some point may have a sleepless night — but if it is too much, please feel free to contact your doctor to help you solve the problem.…