Jul 06, 2005 12:29 AM
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(Updated Jul 06, 2005 12:32 AM)
Many people today suffer from disturbed sleep.Here are some tips to wake up feeling fully rested and energised.
There is nothing more depleting and distressing that inadequate or poor-quality sleep.Few of us today wake up in the morning full of beans, most of us wish we could hit the pillow again and catch some more sleep!(just like me) Why is it that people are sleeping poorly these days? Well, there could be a variety of reasons such as difficulty falling asleep(or sleeping very late), waking up frequently during the night with difficulty returning to sleep again, waking up too early in the morning, and so on.
It is a fact that most individuals vary in their need for and their satisfaction with, sleep. However, the lack of a good night's rest may cause all kinds of problems during the day such as fatigue or tiredness, lack of energy, difficulty concentrating and irritability.
CAUSES OF INSOMNIA
Certain conditions seem to contribute towards making it difficult for some people to get their adequate sleep quote.These cold be advanced age(those over 60 find their sleep patterns getting disrupted more often), female gender(women are somehow more prone to insomnia), a history of depression(depressed people are often up all night and sleep through the day), or other factors such as stress, anxiety, a medical ailment, or the use of certain medications.
Other reasons could be environmental noise(during Diwali or Navratri when blaring music makes it impossible to sleep), extreme temperatures(when it's very hot or your AC is very cold), change in the surrounding environment(some people just can't sleep well in hotel rooms or other strange places), or sleep/wake schedule problems such as due to jet lag when you go(or come back from) a foreign location.Ingesting excessive amounts of caffeine through the day(especially evening- if you are a tea/coffee addict), drinking alcohol before bedtime, smoking and excessive napping in the afternoon or evening also contribute toward disrupted night sleep.
Whatever be the reasons the bottom line is that everybody wants to get a good night's sleep .Here are some suggestions:
POSITION
Adjust your sleep positions.According to research, the best sleeping positions put the least stress on your joints and organs, so you do not wake up with aches and pains.Sleep on your back or lay on one side with knees slightly bent, one arm outstretched above the head, the other resting comfortably on the opposing upper arm to cradle the head.Both give your spine and body proper alignment.However, if you sleep on your stomach, you are asking for trouble.Not only will you be smashing your delicate facial skin into a pillow, which helps produce wrinkles, sagging and puffiness, not to mention trauma to your neck, spine and lower but your digestion also gets affected and your sleep disturbed.
WIND DOWN
Have a winding -down routine.After a really stressful day, a large meal, and anxiety for the morning ahead, if you try to sleep, it's going to be tough! Rather, work a 20 min. winding down routine into your schedule. Brush your teeth, wash your face, say your prayers, may be spritz a soft fragrance around the room, and give yourself some'pillow time' .Left your thoughts drift peacefully to things you enjoy, breathe deep and de-stress.Above all, get yourself to bed at a reasonable hour so that you're not dreading the sound of the alarm clock come morning.Figure out how many hours of sleep your body operates best with and once you start getting that magic number, your hormones will readjust your sleep.
DINNER TIME
Don't sleep immediately upon having a heavy meal.Dinner should always be a little light.But even if you have eaten heartily, make sure you don't hit the bed at once.Instead if your're eating a large meal before bedtime the digestion process can get in the way of a good night's sleep.Besides it could create gastroesophageal reflux disease.This occurs when food is pushed back up into the stomach acids, causing a burning sensation and sometimes choking and coughing.So do not eat a large meal within 2 or 3 hours of bedtime. If this is unavoidable, make sure to stay awake for sometime and be sure to elevate your head with pillows.
