No Sleep – No Health
Many individuals, especially in more developed countries, live a hectic life which disallows them to sleep enough. As a side-effect, their health, in the long run, gets jeopardized and they become prone to many different illnesses and other health problems.
You need to sleep enough every night, concentrating on the time you spend asleep, the time you go to sleep and the time you wake up. Eight hours a night is considered optimal, even though you may stretch it up to ten. However, everything under that is not recommended.
Too little sleep, in the long run, is known to cause some of the following: you may feel drowsy and incapable of working or concentrating to your full capacities, may end up suffering from insomnia, being incapable of falling asleep at all, your immunity can get severely decreased, making you more prone to illnesses, you may develop sleep apnea, which is a breathing problem where you do not take enough air during your sleep and make long pauses between breaths and, finally, you may become narcoleptic, falling asleep uncontrollably during the day.
Thus, pay attention to your sleeping patterns by keeping the advices mentioned below.
How to Sleep Enough and Healthy?
The first thing you need to pay attention to is to see when you are sleepy. Also, once you do go to bed, make sure you have a routine. This means sleeping and waking up the same time every night. Surely, there will be times when you will stay awake longer and, then, you will need to compensate for this by waking up later as well.
Secondly, you need to be physically active. This means exercising at least three times a week, doing yoga and meditation, preferably in the morning and visiting gym often. This will help you spend your energy and sleep like a baby. Also, make sure you expose yourself to sunlight at least 30 minutes everyday.
Before you go to sleep, take a shower and have a nice, warm cup of milk. Listen to some music, take a shower and do any other things you consider relaxing. Additionally, eat your dinner at least 2 hours before sleeping.
Finally, make sure your bedroom is clean, serene, peaceful and comfortable, with clean sheets and a relaxing atmosphere. Then, once you lie to bed, if you cannot fall asleep withing the next 15 min, get out of the bed and do something else before going back.
Have your routine for sleeping and, this way, teach your body to get rest regularly. Keep yourself free from stress and focus on allowing your body regenerate through sleeping.