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A good night's sleep is very essential for your good health. If you sleep well, it will help you live well. Most of us on average, 90 minutes less sleep than people did a hundred years ago. Lack of sleep takes its toll on health and overall well-being. Everyone should realize importance of sound health and sufferings from sleepless nights.
Sound sleep always lends you a hand
If you get enough sleep you will feel better and be more productive. Everyone can benefit from better sleep habits. Getting sound sleep you can avoid depression, tiredness, insomnia and other problems. Occasional sleepless nights are normal. That is especially true if you are experiencing unusual stress at workplace or home. But do not wait for having insomnia.
Sleepless nights always hold you back
Chronic sleep problems have been associated with a wide range of serious health consequences, including increased risk of high blood pressure, diabetes, depression, obesity and heart attacks. People who suffer from chronic sleeplessness are less productive and more likely to be injured than their well-rested counterparts. If your sleepless nights turn over to insomnia and if it begins to affect your waking hours, talk to your doctor. The sooner you treat insomnia, the less likely it is to become a chronic problem.
Causes of insomnia
Insomnia usually occurs along with these problems:
• Depression
• Gastro esophageal reflux disease
• Chronic pain
• Other conditions that are all linked to greater risk of insomnia
Strive for these tips to sleep well
• Go to bed at about the same time every night, remove anything that is likely to disturb sleep from the bedroom, and get out of bed if you find yourself tossing and turning, so that you do not associate the bed with sleeplessness.
• Use your bed only for sleeping purpose not for other tasks.
• Finish your meal at least before 2 hours of sleeping. Do not go to bed with jam-packed stomach. Do not take tea, coffee or caffeine at least before 6 hours of sleeping.
• Make your bed room enough airy and when sleeping be careful that no light can disturb your sleep. Do not make your bed room crammed with furniture.
• Think something that gives you serenity. Do not be excited. Be relaxed and count from 100 to 1 reverse.
• You can do some exercise before 30 minutes of going to sleep. Physical exercise help you sleep well.
• Other cognitive-behavioral approaches include restricting the amount of time you spend in bed trying to sleep in order to improve the quality of sleep, as well as dispelling misconceptions about sleep that may be causing anxiety or unnecessary worry.
• You can try sleeping medicines, but never do this without your doctor's prescription. The newer drugs, called nonbenzodiazepines, are far less likely to cause dependence and rebound insomnia than the previous invention of benzodiazepines. Recent studies show that they can be safely used for up to one year. Most patients don't need to be on sleep medicines that long, however. In fact, it's a good idea to decide with your doctor how long you will use the medicine and when you will stop. If you stop and the insomnia returns, you can go back on a medication.
• Treat the coexisting conditions which cause insomnia. Taking an antidepressant can help improve sleep. At the same time, treating the insomnia itself, with a sleep medication and cognitive-behavioral therapies, can improve not only sleep but also the symptoms of conditions that may have contributed to it.
• Consider insomnia in the full context of other physical and emotional issues.
• Look for mattress that comfortably supports your shoulders, hips and lower back. If you have low back pain, researchers say that a medium-firm mattress is the best. Do not rely on the advertised level of firmness, however, which may vary from brand to brand. Instead, spend plenty of time lying on display mattress to get a feel for what is comfortable.
Best sleep position for your back
For avoiding back pain, sleep curled on your side, with your knees bent up toward your chest. To help keep your spine aligned properly; you may want to place a small pillow between your knees. Lying flat on your back or belly may cause back pain by arching your spine beyond its normal curve.
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