Tips for getting a good night's sleep
Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long? The way you feel during your waking hours hinges on how well you sleep at night.
The cure to sleep difficulties and daytime fatigue can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices make an enormous difference in the quality of your nightly rest. The following sleep tips will help you optimize your nightly rest, minimize insomnia, and lay the foundation for all-day energy and peak performance.
• Set a regular bedtime - Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don't toss and turn. Try not to break this routine on weekends when it may be tempting to say up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
• Wake up at the same time everyday - If you're getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends.
• Nap to make up for lost sleep - If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days.
• Be smart about napping - While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thrity minutes.
• Fight after-dinner drowsiness - If you find yourself getting sleepy way before your bedtime, get off the couch and do something midly stimulating to avoid falling asleep, such as washing the dishes, calling a friend or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
• Turn off your television and computer - Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production. but television can actually stimulate the mind, rather than relaxing it. Try listening to music of audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
( Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it's dark, to make you sleepy, and less during the day when it's light and you want to stay awake and alert.
You know, it's rather tempting to take a afternoon nap everytime you get home. The brain is making you feel that you are really tired. And the moment you goes to your bed just for a lie, you tend to fall asleep. It's rather not a good timing falling asleep in late evening because you might not sleep during the night .
I hate it because everytime, my brain tempts me to go to the bed and everytime i fall into the trap by taking a nap. It's the worst thing that can ever happen. Because i feel more lethagic after i wake up from the nap. Dafug?
If i've got special ultimate power, i'll lock your heart with me forever ^.^
Shall end my post with this :DDDD Rofl.........
BLEH !☺
