Seems like you never get
enough rest even after sleeping long hours?
You would know part of the reasons for this fatigue, as you suffer from
insomnia. But the other part on waking up tired even after a good long
sleep eludes you.
A good example of how
insomnia wreck havoc in a person live can be
found my friend, Darren. Suffering from insomnia, he finds it very
difficult to concentrate and stay awake during the day. This leads to a
couple of failed relationship and lost opportunities for promotion,
because his tiredness is seen as insincerity and no interest.
Highlighted above shows the
mild effects of insomnia, the
tragic ones with many lives lost would be traffic accidents where the
drivers doze off.
Okay, now we succeeded in
making you sit up and realized that
sleep disorder can disrupt your life, here's 3 surefire ways to sleep
once your head touches the pillow: -
Following a routine:
Following a routine would
assist us to sleep better because of
our sleep cycle. 1 sleep-cycle contains 4 stages of sleep with the last
stage being the REM rapid eye movement sleep, which is the easiest to
wake up.
Getting up before or after
REM sleep would make you very
drowsy and not rested. The former happens because you have not
completed 1 cycle, the latter because of the halting of a new cycle.
Therefore, from this experiment with your waking time, you would know
what time you are the most alert and that would be the end of your REM.
And by the way, to get good
sleep, you would need at least 1
cycle, which range between 5-6 hours depending on individuals. So, to
get quality sleep and to feel energetic for the entire day, you do not
need more sleep but waking at the right time (6 hours versus the
recommended 8 hours).
Sleeping Environment:
Now, not all of us would
enjoy the 'correct' sleep cycle. If you
suffer from insomnia, chances are, you might have a disrupted cycle.
So, we need to 'persuade' your sleep-cycle on when is the right time to
sleep and wake.
To do that we need to
lowered our body temperature. Low temperature makes one drowsy while
high temperature makes one alert.
Creating an environment
would give the body the low temperature
(drowsy), sleep experts say that the ideal room temperature is 65 to 70
degrees F. This would give your body the low temperature to fall
asleep.
To make sleep even more
effective, we should encourage the production of a chemical known as
melatonin, which induces sleep.
A darkened room (darkness)
would release melatonin. These two
prong approach would slowly conditioned your body to feel drowsy for
you to begin your sleep-cycle
Exercise:
To even better your
sleep-cycle, you need to exercise, and
preferably in the daytime under the sun. Exercising under the sun
contributes to raising your body temperature.
As a rule of thumb, if you
maintain a high body temperature
through the day, as night approaches, your body temperature would drop
and you would fall asleep easily (that's assuming that you want to
sleep at night).
Go ahead and learn more
about sleep disorder and quality
sleep. Without reading this article, would you have known that sleeping
more does not mean better rest or feeling more energetic? So, to
effectively cure your insomnia and get more quality sleep, try to see
insomnia as your enemy, something you need to know more in order to
defeat it.
"Know thy enemy and know
thyself, and you can win every battles"
Sun Tzu
Art Of War
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Ebe Heng
How important is a good night sleep worth to you? Ebe
Heng has co-create the ultimate, informative and useful sleep
dirctories for anyone with any sleep related problems. Rid that
insomnia bug and get the sleep that you deserved! Check out=> http://www.1-2-sleep.com
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