How to get better sleep

The importance of sleep

Sleep is extremely important to the overall health and well-being. The quality of sleep is associated with metabolic processes in the body and weight regulation. Any changes to the sleep cycle are change the levels of hormones, the appetite, and affect a person'scapacity to store carbohydrates.

The loss of sleep may cause irritability, impatience, inability to concentrate, mood swings, feeling of tiredness and lower one’s capacity to learn new things. Many health conditions are also associated with inadequate sleep: hypertension, stress hormone levels, abnormal heartbeats and various immune functions.

How much sleep is enough?

There is no definite answer to this question. It seems that the proper quantity of sleep depends on an individual. There is a lot of disparity from person to person, in the quantity of sleep needed.

The best way to determine how much sleep an individual needs is to observe the body and mind and understand the patterns of their functioning. Ignoring body’s initial signals of sleepiness and pushing ourselves to stay up may cause the overproduction of adrenaline and cause future sleep deprivations. Most healthy adults need at least eight hours of good night sleep to function at their best.

Tips for better sleep

Sleep is such a vital thing that we barely give it a moment’s notice. For humans, sleep is almost a self-evident thing, something that we consider only when we can’t get it. Sleep deprivations and their consequences are highly unpleasant and they raise numerous questions about the nature of sleep and the best ways to overcome this problem. Here are some great expert tips to improve quality of sleep.It is important to maintain a regular sleep pattern by going to bed at the same time every night and waking up at the same time every morning.Avoid alcohol before the bedtime, because it may prevent the brain to reach a deep-sleep stage.Nicotine and caffeinated products should be avoided in the late afternoon and evenings. This includes coffee, soft drinks, chocolate, non-herbal teas, pain relievers and diet drugs. Caffeine may stay in the body for fourteen hours.Try to wake up in the bright room, because sun regulates body’s internal biological clock. It is recommended to get about an hour of morning sunlight every day.The bedroom should be dark and still, with a proper temperature, good bed and a comfortable pillow. Slight physical activity, but not right before the bed time, may also promote the quality of sleep.Relaxing routines such as warm baths, listening to soothing music, or reading, are great means of good sleep induction.Take a light diner or a snack before going to bed, to avoid sleep problems associated with hunger.