How To Sleep Better

If you\’re having problem sleeping, you can try a few things to help you sleep better. If you really have such a bad problem then you should seek help from a doctor.You could have trouble sleeping because you are having problems or that your nervous system is having trouble sleeping. You should get your health check at the doctor\’s office.

You could exercise to help you sleep better. When you exercise you will get tire and you will tend to sleep better. When you\’re tire you will fall asleep quicker then when you\’re not working out.

You can sleep in a dark room that is quiet. Sometimes the darkness really helps you to sleep. The body is a biological thing and it\’ll fall asleep quicker in a dark environment. You will have a harder time sleeping in a bright environment. You can take sleep aid that is prescribed by your doctor. You have to follow the exact dosage and don\’t over dose because it\’s easy to overdose on medicine if you take over the required dosage. You should always consult a doctor if you do have sleeping problem and they\’ll be able to prescribe you a medication regimen and also explain to you and assess why you can\’t sleep well. The important thing to remember is not to use the medication improperly because it can be life-threatening as with all other medication.

 

ow To Get the Best Night’s Sleep

Everyone’s been there, lying in bed, staring at the ceiling and hoping against hope that you’ll be able to get enough sleep so that you’re not a zombie the next day. Sometimes you’re excited and can’t seem to get settled, sometimes you’re stressed and can’t relax, and sometimes you’re just bottom-line not tired.

 

Whatever the reason, here’s some steps you can take to make bedtime better.

zzzzz Be active. It’s been shown that leading an inactive life causes fatigue, and that even 25 minutes a day of exercise (enough to keep your heart rate increased) can mean better sleep. As a side effect, the weight you may lose will also help you catch those Z’s.

Get better Sleep Cut out any heavy sugars or caffeine. Caffeine can stay in your system for 8 hours or longer. That means you should cut off, or limit your caffeine intake to the first part of the day to make sure that your sleep isn’t disrupted sleep Make a routine. You’ll find your body slipping into sleep a lot easier when it’s on a “sleep cycle” that has a regular rhythm.

Better Sleep Only use your bed for sleeping. Doing more than sleeping in your bed confuses the body, and even though you may know if you’re going to sleep or watching TV, your body may not, and won’t know to be awake, or relax.

Sleep well Keep an eye out for sleep disorders .

Do you wake up gasping for breath? Do your legs move so much that it wakes you up? Do you snore? Hundreds of thousands of Americans suffer from sleep disorders, and most go their whole lives without treatment. If sleeping has become a serious enough issue, it may be time to see your doctor.

Sleep More to Weigh Less

This may sound against the adage but scientists actually found that you can sleep more to weigh less. Sleep and weight are believed to have some connection. One of these connections is manifested in the condition called sleep apnea wherein obese people found it difficult to sleep comfortably.

Studies have been conducted in the past which associated sleep loss to weight gain. Case Western Reserve University conducted a study on more than 68,000 women to determine sleeping patterns and its relation to weight. The research revealed that those who sleep for less than 5hours a night gained more weight compared to those who sleep an average of 7 hours a night.

It can be gleaned that women who sleep less are more prone to becoming obese compared to women who sleep a full night or at least 7 hours.

Women who sleep less also consumed lesser calories. This can be due to the hormones in our bodies. Our body release leptin to the bloodstream. The function of Leptin is to determine if there is enough fat stored in the body. If that is the case then it would suppress apetite. On the other hand, our stomach releases a hormone called ghrelin which would alert us if we are hungry.

When we don\’t sleep, the leptin levels in our bodies decreases, making it hard for the body to suppress apetite due to excess fats. The ghrelin levels also increase which would always signal hunger. This means that your body cannot determine if you have enough fat stored because the leptin is limited and the body always craves for food because more ghrelin hormones are released into the bloodstream.

Short sleep by definition means 4 hours or less sleep every night. This could cause lower leptin and higher ghrelin. In order to avoid this problem and eventual weight gain later, one should make sure that he has more than 4 hours of sleep every night to avoid this dilemma.

Latest studies allow scientists to make connections between sleeping and appetite. In the studies conducted on mice, a gene which is controlled by circadian clock is found to control sleeping and walking. It is the same gene that can affect fat deposits in the body. When the scientists turn off the circadian clock gene, the mice didn\’t gain weight even when feed with high calorie foods as compared to another group of mice whose clock weren\’t turned off. This means that if the gene for sleeping is controlled, weight also follows.

 

 

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