What is sleep?
Sleep is a process.
This means that when you go to bed, you’re only at the beginning of something. Sleep encompasses five steps called 1, 2, 3, 4 and REM sleep. You need to go through all stages to have a restoring sleep. In this article you can find a good sleeping tips from a best Dallas female surgeon.
Sleep means you are unconscious, but you can still dream. Most of your dreaming happens during the REM stage, in which some of your bodily functions such as blood pressure or heart
rate get to near-waking levels. You don’t move during the REM stage because your limbs become temporarily paralyzed.
While you sleep, your body and mind are still working. In different stages, your body and brain behave differently. For example, during the second stage, your heartbeat and your brain wave activity slow down.
You need 7 or 8 hours of sleep if you are an adult. Teenagers, children, and newborns require more.
Some sleep health tips
If you sometimes have trouble sleeping, keep up the hope. Maybe you can change a few habits that might be interfering with your sleep process. However, if you have constant sleep difficulties, you should see a doctor to check for the presence of a sleep disorder.
Here go our five tips that will help you prevent restlessness and contribute to sound uninterrupted sleep.
#1 Don’t struggle against sleeplessness. Has it ever happened to you that the harder you try to sleep, the more awake you feel? If you have difficulty falling asleep, don’t stay in bed for
longer than twenty minutes. Instead, try getting up and doing something relaxing. Maybe music can be of help. Other things you can try are watching television and doing relaxation exercises. Strictly avoid getting up to doing a stressful activity such as a work task. These activities may make your body produce cortisol, a hormone that keeps you alert and will interfere with sleep.
#2 Watch what you eat or drink. Don’t take in any caffeine (present in tea, coffee, chocolate, cola and some painkillers) or nicotine for four to six hours before going to sleep. If you are going to drink alcohol at all during the day, you should try to do so more than three hours before bedtime, as alcohol becomes a stimulant after a few hours. In addition, make sure that your evening meal is light and doesn’t make your stomach feel heavy or uncomfortable. Make sure you move the last meal of your day a few hours earlier than bedtime.
#3 Increase your sleep drive. Your sleep drive is your need for sleep after a period of wakefulness, which decreases when you sleep. That is why late or long naps can be a problem.
If you need to take a nap, do it before 3 pm and don’t make it last longer. To increase your sleep drive, even more, you need to keep to a fixed sleep schedule, trying to stick to it even on weekends.
#4 Pay attention to everything that surrounds sleep. That means specifically your pre-sleep routine and the place where you sleep. Again, before going to bed you need to stay away from work or any stimulating or stressful activities. A quiet, relaxing evening reading on a comfortable armchair, a warm bathtub or your favorite meditation website may come in handy here. You also need to look at your bedroom. Environmental conditions such as bright light or loud noises may be more disrupting than you thought. Bright light tells your brain to wake you up, so make sure your room is truly dark.
# 5 Don’t look at your clock. It might sound unusual but by doing so you might be increasing stress without noticing it. Turn around your clock putting its face away from you. If you wake up, try not to get restless with the thought of the time. Always remember #1 above.
If you are a shift worker, pay attention to your use of light (keeping your workplace bright and your bedroom dark), try to limit the shift changes and stop taking in caffeine or nicotine four to six hours before going home.
So try these simple tips. Enhance your chances of a good night’s rest to live your days to the fullest. Sleep tight!