Sleeping With Ease at Night

Many of us struggle to get enough sleep each night, but we get a good sleep? While it is important to get enough sleep, better sleep is a major ally more sleep. We sat with a sleep expert and a battery of studies to help you get a better night’s sleep and need less in the process. Here’s how.

This post was originally published in 2013. In honor of World Sleep Day, today we will revive this old functionality on how to get a better z.

Most of us have trouble getting enough sleep in the first place

Let’s make sure we’re on the same page from the beginning: You need to sleep, and chances are, you can not get enough of that. This guide will help you improve the quality of your sleep, so you can survive with less but it will be useless if you do not know how much sleep is good for you to start. The truth is that each of us needs a different amount of sleep to be productive, and the whole “eight o’clock” is more of a guideline than a rule. In fact, some research suggests that sleeping too much can be harmful to your health. Photo by Toshiyuki IMAI.

We talked about how to get a good sleep schedule and ditch a dysfunctional relationship with sleep, so if you have trouble sleeping, be sure to follow this guide first. Our goal in this article is to guide you through the improvement of sleep you get to the point that can be adjusted accurately and enter the amount you get to be what you really need. You’ll spend less tossing and turning time, and more time to really sleep.

How to reset your sleep cycle and get the rest you deserve
Why better sleep is more important than more sleep

We often hear about the dangers of sleep deprivation, but there is also research suggesting excessive sleeping is a problem too. A study published in the Journal of Psychosomatic Research found that sleep quality is more important than the amount of sleep when it comes to feeling rested and rejuvenated.

How many hours of sleep do you really need?
So where are we? First, start tracking your dream and find your perfect bed. There are great applications that can help. Eight hours of sleep is useless if you spend all going around, or just sleep about 3-4 hours of it. Trying to correct bad habits dream of going to bed early is like trying to lose weight, spend more time in the gym without changing the duration of your workout. Once you’ve learned to optimize your time, you will see better results.

How can I manage to sleep better with the help of technology

The key to improve the quality of sleep

Optimizing your dream depends largely on three things: preparation (building good sleep habits), environment (adjust your optimal sleep environment) and time (get the sleep you need when you you need). We sat down with Dr. Nitun Verma, MD, a specialist from Stanford University-trained in sleep medicine and medical director of Washington Township Center for Sleep Disorders in Fremont, reaching some tips to help you improve quality of your sleep so you will have less long term. Photo by Joi Ito.

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preparation

The first step is to build habits that will help you fall asleep faster, stay asleep longer and be more comfortable while resting. For example:

Exercise regularly. The goal here is not to wear, but the National Sleep Foundation said the afternoon exercise can improve sleep at night. Specifically, in the morning or afternoon exercise helps to sleep faster with fewer problems. Just be sure not to exercise right before bedtime because they have had the opposite effect.
Establish a gentle alarm kinder. Get rid of you, incredibly loud annoying clock and try something new that will make you wake up easier and more natural. Take a clock application that will wake to the sounds of soothing music, or try a warning light that slowly raises the light level in the room as it approaches its time to wake up.
Zanja alcohol, cut caffeine, cigarettes and see. The study, published in 1994, discussed the three themes, and concluded that alcohol can be relaxing and help you sleep, but it is detrimental to the sleep cycle when you are out. The end result is a lively night, restless, wakes where more often than me. Caffeine has a different effect. the second phase of the sleep cycle (where your brain starts to reorganize and treat the day), which is ideal for the longest nap, but not to sleep a good night. Caffeine reduces phases three and four, which occur REM sleep and sleep. Cigarettes on the other side, or specifically to nicotine, can be relaxing in small doses, but too keeps you awake and prevents the onset of full sleep.

Cut screen time. We mentioned earlier, but study after study, all points to the idea that electronic devices damage our sleep cycles. Verma suggested off your appliances at least 1-2 hours before bedtime, even the electronic ink devices. Two hours is better, but the truth is impossible for many people. “Tablets Displays / phone / TV is so bright, that can confuse the brain suprachiasmatic nucleus, or SCN” he explains. “The light late at night can confuse the brain into thinking that it is 14 hours when two hours. Even if sleep occurs, it will not be so deep, and so less refreshing.” poet Photo Dreaming (Shutterstock).

Meditate before bedtime. We shared a dream oriented meditation method designed to help sleep, but there are many others. Try to visualize a dream that would like to have, or if you have awakened in the middle of the night, relax, focus on sleep, and try to visualize where their sleep was interrupted.
Improve their nightly ritual. Their evening ritual is important, and if you’re not working on anything from a snack (which will not go to bed hungry, he will wake or sleep clock) to go to the bathroom (wake frequently go to the bathroom can lead to sleep through the night and shallow rid of your sleep cycle), you can suffer. Start a “routine sleep” healthy relaxation that begins long before your head hits the pillow.
environment

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Before going to bed, you should also make sure that your environment is peaceful good night:

Make sure your bed is comfortable. We have said many times before, but put your money where you spend your time. Like most of us will spend an average of 24 years of our lives sleeping, your bed deserves serious investment. Buy the right mattress, pick up some good pillows, and pick up some good sheets. Do not underestimate the power of a cozy duvet, mattress on the old mattress, or even a cooling pad. His bed is important, and you must make sure that improve sleep, not hinder. Photo by Alliance.

Set the temperature. Some studies have shown that the optimum temperature for sleep for most adults is between 60 and 68 degrees Fahrenheit. Too hot than that and you start to have problems with insomnia. Again, studies say one thing, but finding your place, sometimes sweet a cold room and a hot water bottle in bed, or perhaps a fan go on your body is all you need to feel just the right.
light filter. LED lights and backup electronic products can cause just as much havoc with your sleep cycle as a bright screen tablet or phone. we have banished your electronic devices, or at least they died down, but make sure you cover the flashing light on your laptop while charging too. Covering these lights in the cable, television or other device to sleep by your bed while you’re there. There are products for that, but even a bit of tape will do. If you live in a lighted area at all hours like me, invest in a sleep mask. Whether to pay for expensive variable rate mold of his face and cushions or just take a dollar store mask is mostly fabric with an elastic band, which will do wonders for your dream. Also, if you work out of hours and have to sleep with the sunrise or during the day, it will help you get better rest.

Cut distractions. Children who wake up? You may not be able to do much, but when the phone wakes, filled or notifications of new emails, it’s time to turn it off, set a few hours of silence, to improve their notifications to help you sleep or just put it in the silence when you go to bed If your area is noisy and preventing sleep, is a white noise generator or expansion to cover and help relax the music. Photo by Maxriesgo (Shutterstock).

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How can I be cool while I sleep?

synchronization

You already know that time that sleep is important, but for the best sleep possible, you should really go to sleep and wake up at the same time each day. Debate continues on the concept of “sleep debt” and if it can be “paid” for sleeping, and different experts say different things about it.

Improve your ritual sleep better at night

Verma is an alternative: “One often overlooked way for people to optimize their dream wakes up at the same time every day, or at least at the same time so instead of falling asleep. days off, waking up at the same time, then take a nap allows extra sleep without disrupting normal business hours / sleep. ”

And it continues. “Many of my patients have office hours Monday to Friday / different weekend, they know the same dream that people who are jet-lag hurts Even two hours apart, especially if they are already deprived of sleep. “If that is the case and you still want to adjust your sleep schedule, perhaps tips for overcoming jet lag can help.

Get help from experts

Finally, if you are having difficulty getting quality sleep, or even sleep for long periods and do not feel rested, it may be time to talk to your doctor. It could be a number of medical problems causing your sleep problems, all treatable. You may be suffering from chronic insomnia, which can be treated with mild sedatives. It may also suffer from sleep apnea or other condition diagnosed that, once processed, can turn into the most relaxing times I know. Ultimately, the only way to know for sure is to check with your doctor, and possibly undergo a sleep test that will solve the problem once and for all. Photo by Eric Schmuttenmaer.

Once you have sleep problems resolved either by professionals or our tips above, you can start to fine tune the amount of sleep you actually get to ensure that only removes all you really need . If you slept nine or ten because it is the only way to feel rested, but once you start using a mask and replacement devices before bedtime, is that you feel as refreshed after eight years, you can start a trailing edge to see what happens. Bonus: get two extra hours in your day to do the things you want to do, and your mind and your body will not be worse for the wear and tear.