Getting More ZZZ's Can Save Your Life

Submitted by natasha on Mon, 2011-10-17 22:37

You may know that yawning is contagious. But did you know that sleep deprivation can increase your chances of colon cancer, diabetes, heart disease, depression, and car accidents? It also compromises our body’s immune system and slows down our work and reaction time. It’s also one of the best-kept secrets to anti-aging and keeps our skin looking youthful. The more sleep we get, the more down time we give it to regenerate and repair cells.

Yes, sleep is just that important. Luckily, you can get proper rest without too much extra time. Here are some quick sleep facts:
    •    Most adults need 7.5-9 hours of sleep a night
    •    You are meeting your sleep needs if you are able stay alert and energized throughout the day
    •    Your body cycles through REM (rapid eye movement) sleep stages at night. Getting the most number of deep sleep stages is optimal for restfulness

Try this sleep test to see how awake you really are:
http://www.bbc.co.uk/science/humanbody/sleep/sheep/

Many people use chemical sleep aids to get to sleep. But, sleeping pills do not cure insomnia. Instead, they can create long periods of drowsiness, causing you to lose focus and awareness. It is better to get to the source of the problem. Try these natural remedies to understanding your sleep worries. Tools like acupressure mats, drinking warm milk, and visualization are a great help. Here are some tips for a better night’s sleep. Here are some tips for a better night’s sleep.

Stick to Regular Hours.
    •    Our bodies can readjust when we change our sleep schedule by 1 to 2 hours, but having a regular schedule is key.
    •    It’s best to sleep the same amount each night. Avoid sleeping in on weekends to “make up for lost sleep.” You will be more tired during the week—when it counts. You will also upset your sleep schedule. Daytime naps are a good substitute.
    •    After you are used to your bedtime, you should be able to wake up without an alarm clock.


Use a Routine to Foster Rest.
    •    Relax at night by staying away from caffeine, sugar, alcohol, large meals and stimulating activities like TV and email.
    •    It's your precious downtime. You can take a warm bath, listen to your favorite tunes, and relax with an acupressure while listening to your favorite CD. Better yet, you can lie on the acupressure mat and give yourself a facial.

Sleep in a Peaceful Oasis.
    •    Remove your TV and other distracting objects from your room. They will stimulate you and hinder sleep.
    •    Use your bed only for sleeping. Allow your mind to associate your bed with sleep. Try not to read, watch TV, or do other activities in bed.


Move your body.
    •    An exercise routine will give your body energy during the day and cool it down at night. Exercise in the morning or afternoon to promote sleep.


Fall asleep with ease
    •    Stay in bed; you will be signaling your mind and body to sleep.
    •    Focus on the sensations of your body. That way you will worry and think less. You can also relax through visualization and breathing techniques.

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