by Doug Purcell
There”s no doubt about it sleep is very important, but lets face it, Americans are lacking it. During sleep the body replenishes itself and the cells restore and rebuild tissues in the body. Not getting enough sleep can lead to more than just feeling tired. It can lead to a suppress immune system which makes it easier for an individual to catch a cold. It has also been linked to diabetes, metabolic syndrome, and obesity. The longer an individual stays up the more likely they are to get the munchies and eat late which would lead to weight gain. Here are some ways to have a great night”s sleep, and if you”re suffering from insomnia you may be able to pick up some tips.
%26%2361692;Reprogram your internal clock: In order to re-program your circadian rhythm or 24 hour body cycle and individual should try to go to bed and wake up at the same time constantly. When this is done over a period of time the body will get use to it and will sleep and rise at the same time if done constantly. It would also eliminate the need for alarm clocks which is a terrible way to wake up because it startles the individual and may not be the wise choice for a person in bad health.
%26%2361692;Take a warm bath: As you sleep your body cools, so if you take a warm bath an hour before going to bed than your body will cool more drastically stimulating a more effective sleep.
%26%2361692;Minimize alcohol: Contrary to the belief people think that alcohol makes them fall asleep, and it does but an individual is much more likely to wake up in the middle of the night.
%26%2361692;Run it: Make sure to exercise, of course don”t do it before you go to bed, but do it several of hours before bedtime. When you exercise it helps release endorphins which are chemicals that help an individual relax and feel better.
%26%2361692;The Sound of music: Listen to nature sounds such as the beautiful sound of waves on the ocean current, or forest sounds which some individual have reported help them sleep better. Also, studies have shown classical music is very effective in helping an individual sleep.
%26%2361692;Pitch Black: Whenever possible sleep in total darkness, because the slightest amount of light can disrupt the brain”s secretion of melatonin.
%26%2361692;Avoid caffeine: Avoid coffee and tea before bed, you will feel the effects of it for a while and it may disturb your sleep.
%26%2361692;Turn off electro-magnetic fields (EMFs): EMFs has been linked tonumerous of sleep disorders. Besides sleep complications they can be linked to other health problems because they can affect the energy balance in humans and lead to chronic illness. Examples of electro-magnetic fields (EMFs) include television, and the microwave.
%26%2361692;Avoid television: Its too stimulating to the brain, so it should not be watched before going to bed.
%26%2361692;Drink milk: If you”re hungry before going to bed a good combination will be milk and a piece of fruit. Milk has the amino acid L-tryptophan which helps release melatonin in the body.
%26%2361692;Avoid fluids: Don”t drink fluids before you go to bed because most likely you will end up waking in the middle of the night.
%26%2361692;Turn your mattress: Contrary to the belief you want a firm mattress so try flipping it over every month. If your mattress sags your back will be bent at an awkward angle which may result in back pain. A firm mattress will prevent this from happening.
For more life life saving information visit www.cardiacgym.com.
Doug Purcell
CPT
Alternative Medicine Expert
Fitness Consultant
Natural Bodybuilder
