Friday, August 14, 2015

BPA shares: 8 ways to better sleep

8 ways to better sleep
Members often complain of poor sleeping patterns and a feeling of being ‘tired all the time’. Try some of the suggestions below to improve your quality of sleep.
1. Mattresses should be changed at least every 10 years. Quality deteriorates by up to 75%. Make sure you have the right mattress, test prospective beds by lying down in your normal sleeping position.
2. Cut out coffee. Reduce your intake of stimulants, including teas, coffee, cola and other caffeinated drinks, especially in the evening. Stick to milky drinks instead. More than one or two units of alcohol will also impair your quality of sleep.
3. Exercise more. Moderate physical activity lasting 20 minutes or more, three times a week, will help you sleep better and give you more energy. Because exercise is a physical stressor to the body, the brain compensates by increasing deep sleep. Light activity early in the evening is best.
4. Meditate. Use visualization or meditation or relaxing music to help you get off to sleep.
5. Don’t Overheat. Bedroom temperature should be below 24C (75F) over this would greatly reduce the quality of your sleep.
6. Don’t worry. Try to deal with your problems during the day. Confronting each difficult issue as it occurs should prevent all those niggling troubles from surfacing while you are trying to sleep.
7. Eat right. Certain types of food promote good sleep. Things such as leafy green vegetables, steamed or boiled; whole grains, mushrooms, and fruit. Avoid overly-rich foods just before bedtime.
8. Get up. If you can’t sleep, don’t just lie there, get up and make a hot milky drink, read a book or listen to soothing music until you feel drowsy again. Return to bed when your eyelids start feeling heavy and you start yawning.

                          Remember....Research is the key to your cure!"

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