Are you having a good sleep?
I don't regard a good sleep as mere hours that you are lying on your bed,its more also about the quality of the sleep.
Here are 5- Signs that you are not having enough,quality sleep.
We all know how important it is to get enough sleep. Without it we yawn and drag through the day and maybe even need a long or involuntary nap to get through it. But you don’t have these obvious signs of sleep deprivation so you must be getting enough sleep, right? Maybe not. Check these 6 signs that you may not be getting all the sleep you need after all.
1. You use an alarm clock.
When we are free of sleep debt we will wake naturally at about the same time each day after our body has completed its restorative tasks. If you keep a regular schedule and avoid substances that alter the natural cycling of sleep and waking,you should not need to be yanked forcefully from your slumber in the morning. Waking to a jangling alarm clock is a nasty, stress inducing way to start the day. A natural, quiet and fresh awakening is a much more pleasant way to greet the new dawn.
2. You lose your keys.
Memory consolidation is thought to be one of the functions of REM (rapid eye movement) sleep. We generally get the bulk of our REM sleep in the last ½ of our sleep session. Therefore if our night is cut short we miss out mostly on REM sleep and may be more prone to memory glitches. Long term sleep problems have even been shown to have an association with Alzheimer’s Disease.
3. You yell at your kids.
Irritability, lack of tolerance and impulse control problems have all been linked to sleep deprivation. This is true for both kids and adults. It is important for everyone in the family to make a sleep a nightly priority. Then the kids will be more likely to behave and you will be less likely to fly off the handle if they don’t!
4. You would rather eat doughnuts than broccoli.
Sleep balances our appetite hormones. With enough sleep under our belt we will have fewer cravings for carbohydrates and the artificial energy found in sugary snacks. We can then make those healthy food choices more easily.
5. You can’t seem to lose weight.
Along the same lines as #4, sleep is also the time we are most efficient at producing human growth hormone and testosterone. Theses hormones help us achieve and maintain a strong, lean body. Without adequate sleep, all our good intentions, diet plans and workout routines will be far less effective than they would be if supported by just a bit more shut-eye.
How To Have A Good Sleep?
22 Ways to Get a Better Night's Sleep - The Art of Manliness
http://www.artofmanliness.com/ Mon, 20 Oct 2014 18:31:36 -0700
22 tips to get the best night's sleep you'll ever have. Exercise, music, and lighting tips are included.
1.Invest in a good mattress.
Remember, you’ll spend an average of 24 years – 24 years! – of your life sleeping. So there’s no investment that yields a better ROI than a mattress that helps you slumber soundly (and that’s not always the most expensive one, either). Pick the mattress that’s right for you. If the manufacturer lets you test it out for a trial period, all the better.
While you’re at it, change your sheets once a week. Nothing feels better than getting into a bed with nice, clean linen.
2. Find your ideal sleeping schedule by going camping for a week. If you want to find the ideal amount of sleep your unique body craves, as well as its ideal wake time, go camping for a week. Researchers at the University of Colorado found that participants who roughed it in the great outdoors shifted their sleeping schedule to one that lined up more with the earth’s natural solar day and night. In the absence of artificial light, they returned to their primeval pattern. On average, the participants went to bed earlier, woke up earlier, and slept longer. Even self-proclaimed night owls shifted to a sleep/wake cycle that lined up with the natural solar day and night and started going to sleep well before their “normal” bedtime back home. (This suggests that their night owl-ness may be driven more by preference and habit than their biological makeup.)
Even if your “real life” schedule can’t accommodate the natural sleeping schedule you uncover while slumbering in the wild, it can provide you ideals to shoot for. And the experiment should at least give you an idea of how much sleep your body needs to feel fully rested. Shoot for that number, whatever your schedule may be.
And if you’re suffering massive sleep debt, a week of camping away from artificial light and the stresses of modern life is a great way to catch up on some much-needed .
3. Stick to a consistent schedule.
Our bodies are evolved to sleep at a regular schedule. Ideally, that schedule would align with the earth’s natural day and night cycle. In our modern 24/7 society, that sort of schedule is not possible for most of us. But we can do our best to be consistent with the sleep schedule that we do have. Experiment, find the schedule that works for you, and then stick to it like clockwork — that means going to bed and waking up at the same time every day – even on weekends!
4. Wake up at the same time every morning. If for any reason you have to go to bed later than usual, try to still wake up at the same time. This is particularly important if you’re trying to establish a new, healthier sleep schedule. The time of your waking seems to set the schedule of when you’ll start feeling sleepy later in the day. Thus, if you go to bed late, and then wake up late, it’ll start a cycle that messes up your whole rhythm. If you instead get up early even after going to bed late, you’re more likely to feel tired at the desired time.
5. Never hit the snooze button. In hitting the snooze button you may think you’re giving your body and mind the bit of extra sleep that it needs, but you’re actually just setting yourself up to feel groggier than you would have if you’d just gotten right out of bed. You see, when you hit snooze and drift back to sleep, rather than returning to the lighter sleep stage you were just in (in which your body may have already been preparing to wake up), you may begin a new sleep cycle altogether. Then, when the alarm goes off the second time, it’ll likely catch you in a deeper stage of sleep, leaving you feeling groggy, ill-rested, and looking for a mallet to smash your alarm clock. To help rid yourself of this habit, try placing your alarm (be it a phone or a clock) in a place where you’ll have to physically get out of bed to turn it off.
6. Expose yourself to bright light as soon as you get up. Bright light, particularly blue light, sends a signal to our brain to stop releasing melatonin and to start raising cortisol levels to help wake us up. Research suggests that morning exposure to bright light not only helps wake you up, but can also help you get to sleep later that night. Early morning light may even help regulate your metabolism; one study showed a correlation between exposure to light in the morning and a healthy BMI. The author of that study, Dr. Phyllis C. Zee, explains: “Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance. The message is that you should get more bright light between 8 a.m. and noon.”
While the blue light emitted from your electronic devices isn’t as strong, taking a look at your laptop as soon as you get out of bed can help wake you up too; however, checking your email first thing in the morning can also induce crankiness and doesn’t get your morning off to the right, focused start.
7. Exercise every day.
Dimes to donuts your hard-toiling great-grandpa didn’t have any trouble getting to sleep at night. Manual labor is truly the best sleeping aid of all.
In our techno-industrial economy where most of us sit at a desk all day, the next best thing to pushing a plow is doing a daily bout of exercise. The research suggests that regular exercisers sleep better than those who don’t. If possible, you may consider exercising in the morning to help wake you up. If nighttime exercise is the only thing you can do, that’s fine as well. Just not too close to bedtime.
22 Ways to Get a Better Night's Sleep - The Art of Manliness
http://www.artofmanliness.com/ Mon, 20 Oct 2014 18:31:36 -0700
22 tips to get the best night's sleep you'll ever have. Exercise, music, and lighting tips are included.
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About the Author.
Munetsi Zunguzira.
Internet Entrepreneursig
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