How to sleep easier and easily
The Average person requires between 5 and 9 hours sleep a night, however there are those who can get by with just 4 hours sleep a night. In order to get the rest your body requires you should follow some simple rules:
· Try to establish a routine with your sleeping patterns; aim to get to bed at the same time each night, if you feel tired your body is telling you that you need sleep. Try to wake up naturally in the morning, as this will allow you to feel fresh for the day. It is often tempting to stay in bed for an extra half an hour or so until your alarm clock sounds, however this can often leave you feeling more tired. Try to obey your body clock.
· Maintain a healthy diet including fruit and vegetables. Try to avoid eating before sleep and going to bed hungry, timing of meal times is obviously important here.
· Keeping fit through regular exercise often aids a goods night sleep as this destresses the body and burns off excess energy. Healthy body healthy mind.
· Try to relax before sleeping: Taking a bath, reading and herbal remedies can all help reduce stress and have a relaxing effect before sleep.
· Sleeping conditions can improve the quality of sleep. Recommended room temperature for sleep in 15 - 21 degrees centigrade. Ensure your bedding is suitable for the conditions if it is summer for example thinner bedding would be necessary than in winter. Mattress type can be very important for a good nights sleep, osteopaths recommend a firm, level and supported mattress.
· I can often be difficult but try to avoid thinking about your problems and things you have to do before you go to bed after all you wont be able to act on them until the morning anyway.
If you are not getting enough sleep you might start to exhibit certain symptoms:
· Fatigue - Your body and mind become tired and lethargic as energy levels are reduced. You don’t have enough energy to complete your work or complete your tasks, and reaction times are affected.
· Appearance: Signs of tiredness can start to show through dry tired looking skin, tired eyes and the appearance of dark circles and a reduced immune system causing you to fall ill more frequently.
· Forgetfulness - Short term memory can be effected leading to you forgetting meetings, misplacing items and getting frustrated with yourself.