10 Easy Steps to a good Night's Rest

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Hectic work schedules, lack of downtime or a convert in the seasons can all lead to late night insomnia. Insomnia can cause deficits in attention, concentration, memory and the potential to "stay on task." It can also impair public and occupational functions, can lead to poor potential of life, increased risk of accidents or injuries, and higher condition care costs.

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Sleep deprivation is also associated to weight gain and poor functioning immune systems. Here are 10 ways to improve your sleep:

1. Avoid caffeine, alcohol and tobacco

Caffeinated food and beverages like coffee, tea, soda and chocolate will keep your mind stimulated much longer than you think. While an alcoholic drink before bed may feel like it's development you sleepy, that sedating corollary won't last the whole night, the same goes for tobacco.

2. Use cognitive behavior therapy

Cognitive behavior therapy attempts to help you to overcome mental and corporal problems that may be causing insomnia. Cognitive behavior therapy can be used alone or in conjunction with designate medication. It combines cognitive therapy and behavior therapy.

3. Generate a sleep conducive environment

Where you're sleeping is vital to your sleep quality. Make sure your room is dark, clean and has good ventilation. For best sleeping conditions, try to keep the air fresh and the climatic characteristic between 60 and 65 degrees. You also need to make sure you have sufficient blankets and pillows. If you're not comfortable, you're not going to get much sleep.

4. Don't nap while the day

Yes, you are looking for ways to get some sleep, but taking a nap while the day may keep you awake late at night. Try to avoid taking catnaps and get a good night's rest instead.

5. Exercise regularly

Working at the office might bring out those mental beads of sweat, but it's not working your body enough. Population who have physically strenuous jobs feel fewer sleep problems than those with office jobs. Try working out for at least 20 minutes and you'll feel stimulated. Exercise also increases your oxygen intake, helping you to relax more. However, be sure that you don't Exercise too close to your bedtime. You need to give your body and mind time to wind down.

6. Have a bedtime schedule

Your life may be whatever but routine, however your body likes routine. Try to fall asleep and wake up at the same time each day, and yes even on the weekends. Shape out how many hours you need to feel rested and arrange your sleep times accordingly. Even if you don't feel tired, go to bed at your pre-arranged time anyway.

7. Your bed should be strictly a place for sleeping

Many Population tend to read, work, watch television, and even eat in bed; but your mind and body should only join together your bed with sleeping. You also shouldn't read or watch television at least 30 minutes before bedtime, it will keep your mind stimulated. The best way to fall asleep quickly is to clear your mind of all thoughts. The last thing you want to do is lie awake in bed with your mind racing.

8. Use medication

While it commonly stems from stress or anxiety, insomnia can also be caused by corporal disorders. If you find some of the above methods don't work, possibly it's time to see a doctor. Your doctor may be able to designate drugs that can help you sleep. However, remember that medication have potential side effects and may not always work.

9. Use relaxation: massage, warm bath

There are a whole ways to get yourself to relax and unwind, but we don't do it enough. Simply taking a warm bath, a nice massage after a hard day at the office, or even a quick back rub from your spouse can do the job. Relieving your pent up tension and stress will clear your mind before going to bed. You can also listen to soothing music and light some aromatherapy candles to help wash your worries away.

10. Drink warm tea or hot milk

The calcium in milk helps you to relax, while the warmth soothes you. However, if you're lactose intolerant you should try a cup of warm tea instead. There are many herbal teas that are specifically marketed as sleep aids. However, if you don't feel comfortable trying a sleep aid tea, chamomile, anise, fennel and lavender teas are known for their natural relaxing qualities.

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