How did you sleep the night before?
I got a good night's sleep, but when I woke up, I realized what a significant influence a good night's sleep has on your metabolism, and I wanted to share some tips on how to achieve a better night's sleep with you.
definition of a good night's sleep
Now, my definition of a good night's sleep is one in which you sleep deeply and wake up fully refreshed and energized.
You rarely, if ever, think about your problems during a good night's sleep, you never think about the news, and you normally fall asleep within 10 minutes of your striking the pillow with one's head (with positive thoughts in your mind).
Also, whether or not you have 'positive' or 'pleasant' dreams is an important aspect in evaluating whether or not you had a good night's sleep.
Because if your night is filled of 'poor' or 'stressful' dreams, you're most likely tossing and turning and not obtaining a "restful" sleep.
Why is getting a good night's sleep every night so important?
Stress causes your body and mind to break down and wear out during the day. Sleep is the only time when your body and mind can heal and replenish themselves.
It's crucial to remember, however, that "restful" sleep is essential. Restless sleep is defined as tossing and turning all night or waking up every few hours.
I recently came across My research center received an article that highlighted the facts regarding how snoring affects your sleep and your health. People that snore disrupt their sleep 300 times per night on average that's not a comfortable night's sleep!
Consider this for a moment: if you've been stressed recently, or if your mattress stinks, or if you've just been unable to sleep soundly for the past few weeks (or months), you haven't given your brain or body the time it requires to repair itself.
As a result, you begin each day a little less focused and metabolically healthy than the day before.
Do not attempt to catch up on sleep. People frequently tell me that they are aware that they do not get enough sleep during the week, but that they "catch up" on the weekends. Let me dispel that myth right now. That is ineffective!!!
Your body and mind require a regular sleeping routine to repair and revitalize; otherwise, you are decaying rather than re-energizing yourself.
So, how much sleep is considered adequate?
In general, everyone should try to get at least 8 hours of restful sleep per night. Now, if you eat a very good diet, exercise regularly, and take a few mental breaks during the day, and if you sleep like a baby and wake up fully refreshed every day, you might be the type of person who can get away with less sleep - perhaps 6 hours per night.
On the other side, if you are under a lot of stress every day (mental or physical), you will need more than 8 hours.
A marathon runner, for example, puts his or her body through a lot of stress each day; that person requires more than just 8 hours of sleep because their body requires more repair.
time than usual The same is true for someone who is under a lot of mental stress.
So, what can you do to help yourself and those around you get a better night's sleep?
10 Steps to a Restful Night's Sleep:
1. Make a list of everything you need to do the next day, write it all down, and keep that paper and pen near your bedside in case you think of anything extra. When you write something down, you are signaling to your brain that it no longer needs to think about those activities.
2. Do not watch television or listen to the radio (particularly the news) before going to bed - and certainly do not fall asleep while doing so. While watching TV or listening to the radio, you may fall asleep.
3. Spend at least 30 minutes before bedtime reading inspirational or self-help literature. Your goal is to fill your mind with inspirational thoughts before falling asleep, so that the last thoughts you have before falling asleep are uplifting ones, rather than the stressful ones that most people fall asleep thinking about.
4. Make sure the room you're sleeping in is as dark as possible - the body is designed to sleep when it's dark outside . the darker the environment, the greater the likelihood of a deep slumber.
5. Make the room as quiet as possible by turning off all electric equipment and asking everyone in the house to be as quiet as possible.
6. Avoid eating for at least three hours before going to bed. When there is undigested food in the stomach, your body is forced to focus on digesting it rather than mending your body and mind, which is what sleep is all about! The body is meant to digest food best when it is moving, not when it is resting down.
7. Try to go to bed around 10:00 p.m. and wake up at 6:00 a.m. According to Ayurvedic medicine, there are specific cycles that are more favourable to certain activities. Going to bed at 10:00Getting to bed at 10:00 p.m. and getting up at 6:00 a.m. tends to allow the body to rest the most deeply, renew the most, and provide the greatest energy throughout the day.
8. Do not take any medicines or vitamins/herbs that claim to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses - the goal of 'sleep' is to give your body the time and means to repair itself and prepare for the coming day. When you take a sleeping pill, every system in your body slows down, even those responsible for mending you.
9. Ensure that there is enough fresh air in the room. Indoor air is thought to be some of the most poisonous in the world. You can only breathe in the air that surrounds you in your enclosed bedroom when you sleep. Try opening a window (if it's cold outside, open it just a crack). Because you'll be breathing cleaner, more oxygenated air while you sleep, the fresh air will help your body restore itself.
10. Perform 60 minutes of light activity during the day. If you don't have time to do 60 minutes in a row, divide it into two 30-minute sessions, three 20-minute sessions, and six 10-minute sessions.
Just get in a complete 60-minute session. Walking is the finest activity for overall health and prepping your body for a good night's sleep.
I wish you a restful night's sleep now and every night.
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