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BODY WELLNESS

Sufficient Rest

 

In spite of corporate expectations today, we are not all Sir Winston Churchill’s operating at peak on 4 hours sleep a night.

Recent studies have again proven the benefits of a full 8 hours to allow the body to scavenge toxins, rebuild damaged cells and promote the production of new cells. Not getting enough sleep is a downward spiral of struggling through work hours and being too tired to enjoy ones leisure time.

During sleep, when you are not ingesting any food or beverage, the body can concentrate on eliminating waste products from the cells, instead of digestion. Help this process by avoiding heavy meals in the evening and late night snacks.

 

How to Beat Insommnia

If you are a great sleeper - terrific, just make sure you get those 8 hours, but for those that need a bit of help, here are a few tips.

Create a good sleep environment

Setting the atmosphere in your bedroom as a place for you to sleep and rest is an important first step.

  • Don't ever hold intense conversations or arguments in the bedroom.
  • Remove televisions, radios or anything that can distract you from sleeping.
  • Keep the room well ventilated and not too warm.
  • Have adequate window dressings to block out any external light.
  • Make sure mattress and pillows are comfortable, and keep bed linen fresh.

Prepare your body for sleeping

You will sleep better if you are slightly cool, rather than too warm. Becuase your metabolism slows when you are sleeping, your body temperature naturally drops. Try to replicate this process using hot showers, baths or spas shortly before retiring, letting the body cool as you rest in bed.

Try to be relaxed about trying to sleep

Don't force yourself to sleep. If you are not asleep in 15 to 20 minutes, get out of bed, go into another room and engage in some sedentary activity until you begin to feel sleepy. Then return to the bedroom.

Maintain a regular sleep cycle

Your body has an internal clock set by the cycling of levels of melatonin in the body. This time keeping system records and tracks your sleeping pattern, so it is important to keep regular sleep hours, particularly the wake-up time. This body clock, once it is established in a routine, also ensures you will get the proper amount of sleep you need before you wake up.

Avoid naps during the day

Taking naps during the day directly interferes with your sleeping routine. Your ability to sleep at night gets affected because all those short power naps actually ensures that you get continual rest during the day. So, when it comes for you to sleep at night, you actually feel zippy and alert.

Avoid stimuli

Avoid consuming stimulus such as caffeine and nicotine late in the evening. Caffeine is a strong stimulant that will keep your brain awake well after ingestion. If you are having trouble sleeping, try to reduce the amount of caffeine consumed during the day and avoid it altogether after say 2pm.

Nicotine - activates your metabolism, keeping your body energetic.

Sugar - reduce the amount of sugar later in the day.

Energy drinks - are loaded with both high levels of caffeine and lots of sugar, so avoid them altogether. Try warm milk or hot chocolate instead.

Exercise regularly

Studies have shown that regular exercise approximately 4 to 6 hours before bedtime can actually help you fall asleep later in the night. So keep those abs burning and legs walking at least 20 minutes a day. However, avoid heavy exercises close to bedtime as that will raise your body temperature and keep you fully awake.

 

 



 
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