NINE KEYS TO ABETTER NIGHT`S SLEEP

NINE KEYS TO ABETTER NIGHT`S SLEEP

Sleep is basic human need, as basic as the need for oxygen .Getting a good night's sleep is not only directly related to how we feel the next day. But to our long- term health as well. Still, many of us suffer from at least occasional insomania.even more of us report at least one night of restless sleep per week that leaves us feeling ill and irritable .this is a serious problem .If you think otherwise, consider this. People who sleep four hours or less per night are twice as likely not to survive in six years as those who sleep the normal eight hours or so.

Given the seriousness of sleep, how can we make sure that we rest well and stay healthy? While there are no foolproof methods here are some suggestions from sleep experts. If you do have trouble sleeping and these methods don't help, it is important that you see a doctor before insomnia causes your health to suffer. Start with these ssuggestions, though

¤If you can't sleep in the middle of the night, don`t get up. Exposing yourself to bright light will affect your body clock and worsen your insomania.stay in bed.

¤Avoid naps except for brief ten-to fifteen-minutes nap between 2:00 and 4:00 p.m.

¤Restrict your time in bed to the average number of hours you have actually slept per night during the previous week.Don`t try to make up for lost sleep. it can't be done.

¤Get regular exercise each day. But finish at least six hours before bedtime. Exercising in the evening can help keep you awake.

¤Take a hot bath for thirty minutes within two hours of bedtime .the bath will warm you, relax you, and make you feel sleepy.

¤Keep your bedroom dark.quiet, and well ventilated.

¤Keep a regular schedule seven days a week .Avoid the urge to sleep late on weekends. Although it may feel good while you are doing it, sleeping late on the weekends can lead to insomnia during the week.

¤get at least half an hour of sunlight within thirty minutes of walking. The morning sun helps set your body clock. Without the sunlight, your body doesn't know it's awake.

¤Keep the face of the clock in your bedroom turned away, and don't find out what time it is when you awaken in the night.