It is very annoying when you cannot fall asleep and are tossing and turning. Or if you fall asleep easily but wake up during the night and have trouble getting back to sleep.
Insomnia is a common problem for adults. About 30 per cent of the population complains of sleep disorders, and about 10 per cent experience functional limitations during the day, due to insomnia.
The two most common symptoms, experienced several nights a week in the past year, were:
Poor sleep deprives your body of essential nutrients for good health and energy.
Most adults function best when they get between seven and nine hours of sleep a night, but nearly 30 per cent get less than six, and some sometimes miss a night altogether.
The result is a slow accumulation of sleep debt that can affect not only your appearance, but also your immune system and even the way your brain works.
Healthy sleep habits can make a big difference to your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene.
Bad for the skin: If you don't get enough sleep, your skin will show it. It becomes pale and grey. The skin does not get a chance to recover during the night.
Hunger attacks: Lack of sleep changes the way your body interprets hunger signals, giving you uncontrollable cravings. In fact, women who sleep five hours or less a night are 15 per cent more likely to become obese.
Slower reactions: Without a good night's sleep, you are more likely to become forgetful or have slow reaction times.
Colds: Your immune system is less likely to recover, making you more susceptible to colds and flew.
To get started on better sleep and a healthier lifestyle, start by assessing your individual needs and habits.
Take note of how you respond to different amounts of sleep. Notice the difference in your mood, energy and health after 6 hours of sleep versus 7-8 hours of sleep. Ask yourself: "How often do I get a good night's sleep?
Like a good diet and exercise, sleep is an important part of your overall health.
Evaluate your room. Make sure your sleeping environment is conducive to good sleep.
Your bedroom should be cool, free of noise and free of light that can disturb your sleep.
Check your room for noise and other distractions. Also take into account the snoring of a bed partner.
Consider using blackout curtains, eye masks and ear plugs.
Take Recover-Me half an hour before going to bed, this improves the sleep pattern by
increasing the level of nitric oxide in the blood.
This has the opposite effect of caffeine: the body is put to sleep faster, you sleep deeper.
By taking Recover-Me at night, it not only promotes sleep patterns, but also supports cognitive
ability and memory.
Sleep on a comfortable and supportive mattress and have a good pillow. The bedroom should be as allergen-free as possible. Avoid obstacles that could cause you to stumble or slip during the night. Make the room attractive and inviting at the end of the day.
Your body needs time to settle into sleep mode, so spend the last hour before bed doing something calming, such as reading. For some people, devices such as laptops, mobile phones or televisions can make it difficult to fall asleep. The specific type of light coming from the screens of these devices activates the brain, making it harder to fall asleep.
If you're still having trouble sleeping, don't hesitate to talk to your doctor or find a sleep specialist. You may also benefit from keeping a sleep diary. This can help you discover patterns in your sleep.
We hope this article has given you more tools to help you fall asleep faster and stay asleep. We wish you a good night's rest!
WE HAVE NOW GIVEN YOU SOME TIPS ON HOW TO GET A GOOD NIGHT'S SLEEP AND A HEALTHY, DEEP SLEEP. WE WISH YOU A GOOD NIGHT!
Four stages of sleep, slumber, light sleep, deeper sleep and dream sleep form together form a sleep cycle. The entire sleep cycle is completed four to five times a night and lasts 90 to 120 minutes. The stages are distinguished by the degree of brain activity and eye movements.
Deep sleep and dream sleep are the most important. Deep sleep provides physical recovery and dream sleep provides mental recovery.
We cannot live without sleep. We are more likely to die from lack of sleep than from starvation. On average, a person dies after only 10 days without sleep. With hunger, it is only after several weeks.
Most people who sleep poorly at night are often sleepy during the day and function worse. Furthermore, poor sleep is associated with conditions such as burnout, depression, dementia and other brain damage, obesity and heart disease.
Lack of sleep can have the following influences on our functioning:
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