Sunday, 5 September 2010

How to have a very good sleep?

It's very important to have a good sleep at night because

Good sleep impacts:
  • A good sleep takes your tiredness away and helps you be refresh & energized in the morning
  • You will be more alert in the morning
Bad sleep impacts:
  • Tiredness and not freshened in the morning
  • Drowsiness in the morning
  • Headache in the morning
  • You will feel sleepy during the day and less alert
Tips for good sleep:
  • Take a warm bath an hour before sleep; this causes you to sleep very well at night
  • Make your bed comfortable, tidy and clean for sleep
  • Keep your bedroom calm and dark so that you can easily fall sleep without distraction
  • Remember that your body needs 8 hour of sleep every night; if you did less, taking 1-2 hours of napping would be good ideally between 2 and 5
  • Avoid drinking alcohol at night; although it helps you fall sleep quickly but it doesn't maintain a good sleep; it encourages you to sleep more and when you get up you feel still drowsy.
  • Avoid drinking coffee at night; it doesn't allow you to have a deep and pleasant sleep
  • Spend few minutes to tense then release the muscles of the body group by group; this helps you sleep better because your muscles get relaxed quickly.
  • When travelling, don't eat during the flight. Eat when you get to the country of destination; this helps you reset your body time to the new country quickly.
How to get up from bed in a less painful way:
  • Exposure to a blue light when you get up in the morning helps you become alert quickly in the morning.
  • Try getting up always at the same time e.g. 7am
  • Eating protein in the morning helps you become more alert
  • Drinking a cup of coffee in the morning helps you become more alert

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