8 Tips For Rejuvenating Sleep
In today’s busy world there are so many reasons why we don’t get enough sleep.
Work and family obligations. Financial worries. Household responsibilities.
Yet more and more studies are showing that sleep is integral to our overall health.
While sleep needs vary from individual to individual, most specialists agree that
the average adult needs seven to eight hours of good quality sleep per night.
How much are you getting?
If you feel tired or drowsy during the day, can’t concentrate, are irritable, or are having difficulty maintaining the amount of
energy needed to perform your work and family obligations, you may not be getting enough sleep.
Try the following tips to improve your sleep:
Maintain a consistent schedule.
Go to bed and get out of bed at the same time everyday—even weekends.
Get plenty of exercise.
Plan on getting at least 30 minutes to one hour of exercise per day.
However, be sure to plan your workouts so that they occur more than five or six hours before bedtime. Otherwise, your
workout may interfere with your sleep.
Watch what you eat.
Avoid large meals before bed. Instead, eat lightly so that digestion issues don’t interfere with your sleep.
Avoid caffeine and nicotine.
Both are stimulating, and should be avoided by anyone who is having trouble sleeping.
Don’t take naps after 2 p.m.
While there’s nothing like a good nap to restore your energy, taking a nap too late in the day can interfere with your sleep.
Incorporate a relaxing routine before bed.
Avoid things that wind you up, and instead try a stress-reducing routine that includes reading, listening to music, or a warm bath.
Pay attention to your environment.
Remove all distractions from the bedroom, like computers and television. Make sure your mattress and pillows are comfortable.
Some also find sound machines and aromatherapy units conducive to sleep.
Pay attention to your stress.
Come and see us for your regular bodywork treatments. This way, you’re able to keep your stress level in check…
which always aids in the body’s ability to relax and fall into REM sleep.
Get regular Massage.
Getting regular massage helps to increase relaxation, which can help to calm anxiety and improve sleep problems.
In fact, some studies have shown that the brain boosts the production of endorphins, chemicals that regulate the activity of a group of nerve cells in the brain that relax muscles, dull pain, and reduce panic and anxiety.
Massage therapy may also trigger serotonin, a brain chemical that generates calm and serene feelings.
It makes sense that when stress is alleviated, peaceful sleep comes. www.201wellness.com