Jun 20, 2009
Why we must have a good night sleep? How about insomnia? Okay, let me explain all. good night’s sleep makes you smarter, happier, increase your immune system and overtime can slow the aging process. Unfortunately, during these days, a solid 7-8 hours for sleep is more difficult to find. You do not need to tell you that it was wrong and you feel it when you sleep poorly. Moreover, the beauty of the dream is not just an expression – the whole world is better and brighter than has had a full 7-8 hours. Here’s the tip to beat the insomnia and to gain your better life:
- Alcohol is probably the substance most commonly used for sleep, reports a study in the principles and practices of sleep medicine. However, when you fall asleep under the influence, both the quantity and quality of your sleep is affected negatively. Even small to moderate alcohol intake can suppress melatonin (a hormone that helps regulate sleep), interfere with the N-restorative cycles of REM and dreaming avoid, according to Rubin Naiman, PhD, assistant clinical professor medicine at the Arizona Center for Integrative Medicine at the University of Arizona and coauthor of healthy sleep.
- Caffeine increases alertness, activates the stress hormones, and elevates the heart rate and blood pressure – none of which are very useful when you’re trying to close the eyes. Some people are more sensitive than others to the effects of caffeine and the sensitivity may be hereditary. If you are sensitive to caffeine, noting that half of his life – the time required by the body to break half of them – can be up to 7 hours. In other words, if you had the last cup of coffee at 1 pm, a quarter of the caffeine it contains could stay in your system as late as 3 hours. In women, estrogen may further delay the metabolism of caffeine. Between ovulation and menstruation, it takes about 25% more time to remove it, and if you’re on birth control pills, is about twice the normal time.
- Temperature, most sleep researchers recommend keeping your room cool but not cold – the National Sleep Foundation recommends between 54 and 75 ° F. This is because a cold room makes it easier for your core body temperature to drop, which must occur for you to sleep. (Body temperature reaches its lowest point about 4 hours after he was winking.) However, the thermostat is just part of the story: proper air circulation and blankets that are not too heavy, a big problem in rooms Hotel – can also facilitate a decrease in body temperature.A fascinating series of studies in the past decade and a half by Swiss researchers Kräuchi Kurt and Anna Wirz-Justice, PhD, found an inverse relationship between the hot and cold foot temporary body: When the feet and hands are warm, blood vessels dilate, allowing heat to escape and the body temperature to fall, start the dream. Conversely, when the hands and feet are cold, the vessels constrict, maintaining heat, which can keep you awake.
- Consume carbohydrate at lunch, not dinner. It is true that carbohydrates boost to induce sleep amino acid tryptophan in the blood, which in turn increases serotonin. But do not assume that a large plate of pasta will make you sleep, in fact, as a general rule, anything that raises body temperature, including the consumption of calories, wrecks sleep. Also, if you have digestive problems such as heartburn or gastroesophageal reflux disease (GERD), eating a large meal before bed is only asking problems.
- Turn on your alarm from Sunday to Sunday. Most experts insist that regulate our sleep. They point to evidence that our circadian rhythm – natural ebb and flow of energy levels throughout the day – it thrives on consistency. The more predictable schedule of our sleep, our bodies’ works better, they say. But even those who argue strongly that admit that, while helping to keep a sleep-wake schedule may not be the complete answer. According to the researchers, even if insomniacs maintain regular sleep patterns, not necessarily how well or sleeping enough, notes Kathryn Reid, PhD, research assistant professor in the department of neurology at Northwestern University and the Center for Circadian Rhythm Sleep. Siesta is an issue on which experts are also divided. In a nutshell: trying to get up and go to bed at about the same time most days of the week.