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Sleep
To
sleep is divine, to be deprive of sleep is disaster
By:
Carina Coderis
People's lifestyles now a day are so
fast-paced. Most are in the rat race. Busyness has ruled their lives. And
because of this more and more people are having a hard time falling asleep
or having sleeping deprivation. Lack of sleep can really affect a person's
equilibrium and decreased productivity.
Usually, a person needs 7 to 8 hours of sleep per night in order for them to
be mentally alert during the day. A good quality sleep is essential, proper
rest is adds to a person's vigour. Aside of lost productivity of
sleeplessness it can cause motor or vehicle accidents.
Getting enough sleep at night or taking naps in the afternoon can help
prevent serious accidents. Consulting a physician is very important when
signs of sleep disorder such as insomnia occur.
TYPES OF INSOMNIA
1. WAKING UP TOO EARLY
2. DIFFICULTY FALLING ASLEEP
3. NO PROBLEM FALLING ASLEEP BUT MAINTAINING TO STAY ASLEEP
TREATMENT OF INSOMNIA:
After a proper diagnose if it is a medical or psychological problem and
identifying what is the main cause of insomnia, treatment can also include
the following:
1. SLEEP RESTRICTION- spending too much time lying in bed in order to get
some sleep doesn't really help. A restriction program allows only a few
hours of sleep during the night.
2. RELAXATION THERAPY-soft music and other relaxing sounds can help reduce
tensions and anxiety. A good massage can also do wonders for it helps the
body or muscles to relax. therefore inducing a restful sleep.
3. THE USE OF BRIGHT LIGHT- If you have troubles falling asleep at night. It
helps to get much bright light in the morning as this reset the internal
clock to an earlier time at night for sleep.
|
Getting To Sleep Faster -
6 Tips
By:
Judy Braley
Many people have problems falling
asleep at night, often because their minds keep running at full-speed even
though they feel physically tired. I used to have problems falling asleep at
night, but now I'm out within minutes - maybe even seconds - of the light
going out. Here are six techniques that have helped me get to that point:
1) Keep a regular sleep schedule. This gets your mind and body into a
routine. My light goes out somewhere between 9:45 and 10:15 pm almost every
night. I know that may seem ridiculously early to some of you, but up here
in northern New England people seem to go to bed and wake up earlier than
other places I've lived.
2) Stay away from reading fiction before bed. I love a good novel, but
fiction stimulates your imagination and does not help you relax your mind
and get to sleep. Before I adopted this practice, I can't tell you how many
times I'd stay awake late to finish a chapter or even a whole book. And then
my mind would still be thinking about the book after I turned off the light.
Now, I pick nonfiction instead. Yes, nonfiction can be interesting, but it
rarely gets my mental energy going like a good thriller. Mental energy is
not what you want when trying to fall asleep.
3) Take a few minutes to quiet your mind. This will help stop that ceaseless
thinking. Ways to quiet your mind are: slow and deepen your breathing; think
of a few things that went well with the day and be grateful for them;
release the emotions attached to anything that didn't go well; stop
consciously thinking about things. That last one means to stop trying to
think about any issues you have, and stop consciously putting your attention
on them. If something is still on your mind, write it down on a notepad next
to the bed and resolve to deal with it tomorrow. This is really an important
step because if you haven't released something that's bothering you before
you try to go to sleep, you'll be replaying it over and over unless you have
extremely good control of your thoughts.
4) Keep away from any form of caffeine after 1:00 pm in the afternoon. No
coffee, decaf, tea or soda with caffeine. If you are susceptible to the
effects of caffeine, it will make it harder for you to quiet your mind when
you want to sleep. If I have a Coke at three in the afternoon, I'll feel
tired but unable to sleep until midnight. (Another note: I can also always
tell if there was MSG in my Chinese dinner because my heart will be thumping
and I'll be wide awake staring at the ceiling at 1 am.)
5) Focus on your body and relax one area at a time starting at your feet.
This both helps your body physically relax and helps you keep your attention
on something other than your to-do list, what's going on at work, how mad
you are at someone, etc...
6) Visualize walking down an endless stairwell. Keep your attention on your
feet as you visualize your walking. This is similar to number 5 above.
Giving your attention to something mindless and repetitive helps your brain
shut down.
Those are my tips for how to fall asleep quickly at night. They work for me,
and if you have a sleep problem, I hope that maybe they can work for you
too. |
