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Some tips to get a restful sleep – Part 5

All those feelings during your waking hours hinge greatly how you sleep. The following might make a tremendous difference to the grade of your nightly rest:
• Your sleep schedule
• Bedtime habits
• Day-to-day lifestyle choices

Tips for a restful sleep

Affordable time for sleep
• It is normal to wake up briefly when asleep.
• Truth is that a good sleeper will not even remember it.
When you’re waking up in the night and having problems in falling back to sleep, the following suggestions might help.
– Stay out of the head
– Make relaxation your primary goal, not sleep
– Do a quiet, non-stimulating activity
– Postpone worrying and brainstorming

Helping yourself with a disorder of sleep that is associated with shift work
• A disrupted sleep schedule which is attributable to working nights or irregular shifts generates sleeplessness or drowsiness in the work area.
It affects the:
– Mood
– Energy
– Concentration
– Raise your risk of accidents
– Injuries
– Work related mistakes
Shift workers usually suffer from two problems:
– sleeping at home in the daytime
– staying awake at your workplace during sleep
To prevent or limit these complaints:
• Limit the number of night or irregular shifts you choose to work in order to stop the insufficient sleep from mounting up.
• In the event that is not possible, avoid rotating shifts frequently to help you maintain the same sleep schedule.
• Avoid an extended commute that reduces sleep time.
• Also, the greater time you would spend traveling, more you will remain awake.
• Drink caffeinated drinks early in your shift, but avoid them near bedtime.
• Take frequent breaks.
One can:
– go for a walk
– stretch
– exercise when possible
• Adjust your sleep-wake schedule along with your body’s natural manufacture of melatonin.
• Use bright lamps or daylight-simulation bulbs as part of your workplace.
• Wear dark glasses on the journey home to keep away sunlight and encourage sleepiness.
• Eliminate noise and light-weight to your bedroom in daytime.
Use:
– blackout curtains
– a sleep mask
– limit use of telephone
– employ ear plugs
– a soothing sound machine to dam out daytime noise.
• Make sleep important on the weekends or on non-working days to help you with your sleep debt.

Know when you should go to the sleep doctor
• If you have tried the tips above and still battling insomnia, possibly you have a sleep problem that needs professional treatment.

Consider scheduling a call using a sleep doctor if you are still troubled by any of these symptoms:
• Persistent daytime sleepiness or fatigue
• Loud snoring associated with pauses in breathing
• Difficulty drifting off to sleep or staying asleep
• Non refreshing sleep
• Frequent morning headaches
• Crawling sensations in your legs or arms through the night
• Inability to move while falling asleep or getting up
• Physically acting out dreams while asleep
• Dropping off to sleep at inappropriate times

The Harvard Medical School Guide to a Good Night’s Sleep Fall asleep! It’s Easy The Effortless Sleep Method

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