Get a good night’s sleep with these 10 tips
Are you a bit grumpy or anxious in the morning? Do you have trouble focusing on tasks?
You may be sleep deprived. Some clues could be as simple as:
- difficulty waking up in the morning
- difficulties concentrating
- trouble remembering things
- irritability and moodiness
A lack of sleep can prevent your body from repairing itself by restricting your cells’ ability to produce protein, which is needed for the process of repairing ultraviolet light damage, and for growth of cells. Sleep deprivation also slows the body’s normal flow of hormones during sleep. These hormones are natural regulators of energy, growth, metabolic and endocrine functions.
Most people need 7 to 8 hours of sleep; however the aging adult tends to need less. You’ll recognize the signs of a good night’s sleep: you should wake up feeling rested and you should not have too many of the symptoms listed above.
Ten Tips for Battling Sleep Deprivation
- Try to do without naps (can interfere with the body’s clock).
- Keep to a regular bedtime.
- Practice bedtime routines (perform calming habits before bedtime; for example, taking a warm bath, listening to calming music, doing devotions or affirmations, etc). Your mind will connect these with a good sleep.
- Get up and reset if you can’t fall asleep in 15 to 20 minutes (rather than tossing & turning, go to another room and do something relaxing such as reading, but avoid bright lights and TV).
- Move your clock radio at least 1 or 2 meters from your head. It’s EMF emissions can affect your natural sleep patterns. And ensure the clock face is not visible to you during the night.
- Turn off your cell phone and wifi at night (they produce powerful electromagnetic waves that interfere with your brain.
- Get plenty of sunshine, fresh air, and exercise during the day. Each of these are proven to improve your success in falling asleep.
- Avoid alcohol and caffeine for several hours before going to bed. (Some people need 12 hours of no caffeine, believe it not! And alcohol will initially help you fall asleep but it will cause you to wake up a few hours into the night).
- Don’t smoke (nicotine is a stimulant).
- Avoid eating at least 3 hours before bed.
by Paul Singer, EMF consultant and health advocate