HOW TO PREVENT SLEEPLESSNESS.
Do not deprive yourself or be allowed to be deprived of sleep. Sleep well, and have a sound healthcare.
You know you should be getting your shut-eye every night, but if you’re like most of us, you’re either not sleeping enough, waking up a lot when you do, or lying there wondering if it’s too late (or, ugh, too early) to get up and turn on the TV. In fact, 60% of Americans experience sleep problems every single night. Before you write this off as another of life’s unsolvable problems (or, let’s be honest, just reach for the sleeping pills again) read on. As it turns out, simple tweaks to your all-day routine can prep you for a much better night’s sleep. Here’s what to do from the second you wrestle yourself from your warm bed in the morning to the moment you crawl back in after a long day.
Smell the roses: This can be done on its own or with aromatherapy oils. Just sprinkle four or five drops on a bathroom tissue and hold it to your nose, taking 10 to 15 deep breaths. If you’re upset about something, reach for some organic essential oils with high concentrations of lavender, says Hope Gillerman, certified aromatic healer and the creator of the cult line H. Gillerman Organics. “Studies show it’s one of nature’s best sedatives.” And if awake you’re stewing about work, anxious about money, or just plain feeling overwhelmed, try spikenard, vetiver, frankincense, myrrh and clary sage, says Gillerman. “These oils will slow you down to promote a heavier, more restorative sleep.”
Limit daytime napping: If you have difficulty sleeping, you may want to nap during the day. However, this can make falling asleep much more difficult. Try to limit daytime napping or, better yet, avoid it altogether. If you can't get by without a nap, do not nap for more than 30 minutes and do so before 3 PM.
Prescription sleep medications may provide temporary relief, but can have serious side effects and make insomnia worse in the long run. It’s best to use medication only as a last resort, and then, only on a very limited, as-needed basis. Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia.
Make sleep a priority: Now, don’t roll your eyes. If you want a better night’s sleep, you have to get serious about it. Need convincing? A study found that when you’re short on sleep, you’re also more likely to overreact to minor incidents, feel stressed out, and blow your top. Even worse, your physical health takes a hit, too. “Lack of sleep increases the risk for high blood pressure, depression and weight gain, the latter as a result of adverse effects on hormones that regulate appetite,” says Andrew Weil, MD, Prevention advisory board member, founder and director of the Arizona Center for Integrative Medicine.
Insomnia is a relatively common sleep disorder, affecting about one-third of the adult population worldwide. Insomnia can cause severe sleeplessness and is more common in women, but the quality of sleep decreases equally in both women and men as we age.
Sleep is a beautiful thing don't make it your enemy. Some of us will say sleeping is a sign of laziness perhaps we don't even know what sleepless can cause us all. Keep a very good and moderate sleeping habit and enjoy yourself to the fullest.
Thanks for reading. We really appreciate.
Do not deprive yourself or be allowed to be deprived of sleep. Sleep well, and have a sound healthcare.
You know you should be getting your shut-eye every night, but if you’re like most of us, you’re either not sleeping enough, waking up a lot when you do, or lying there wondering if it’s too late (or, ugh, too early) to get up and turn on the TV. In fact, 60% of Americans experience sleep problems every single night. Before you write this off as another of life’s unsolvable problems (or, let’s be honest, just reach for the sleeping pills again) read on. As it turns out, simple tweaks to your all-day routine can prep you for a much better night’s sleep. Here’s what to do from the second you wrestle yourself from your warm bed in the morning to the moment you crawl back in after a long day.
Smell the roses: This can be done on its own or with aromatherapy oils. Just sprinkle four or five drops on a bathroom tissue and hold it to your nose, taking 10 to 15 deep breaths. If you’re upset about something, reach for some organic essential oils with high concentrations of lavender, says Hope Gillerman, certified aromatic healer and the creator of the cult line H. Gillerman Organics. “Studies show it’s one of nature’s best sedatives.” And if awake you’re stewing about work, anxious about money, or just plain feeling overwhelmed, try spikenard, vetiver, frankincense, myrrh and clary sage, says Gillerman. “These oils will slow you down to promote a heavier, more restorative sleep.”
Limit daytime napping: If you have difficulty sleeping, you may want to nap during the day. However, this can make falling asleep much more difficult. Try to limit daytime napping or, better yet, avoid it altogether. If you can't get by without a nap, do not nap for more than 30 minutes and do so before 3 PM.
Prescription sleep medications may provide temporary relief, but can have serious side effects and make insomnia worse in the long run. It’s best to use medication only as a last resort, and then, only on a very limited, as-needed basis. Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia.
Make sleep a priority: Now, don’t roll your eyes. If you want a better night’s sleep, you have to get serious about it. Need convincing? A study found that when you’re short on sleep, you’re also more likely to overreact to minor incidents, feel stressed out, and blow your top. Even worse, your physical health takes a hit, too. “Lack of sleep increases the risk for high blood pressure, depression and weight gain, the latter as a result of adverse effects on hormones that regulate appetite,” says Andrew Weil, MD, Prevention advisory board member, founder and director of the Arizona Center for Integrative Medicine.
Insomnia is a relatively common sleep disorder, affecting about one-third of the adult population worldwide. Insomnia can cause severe sleeplessness and is more common in women, but the quality of sleep decreases equally in both women and men as we age.
Sleep is a beautiful thing don't make it your enemy. Some of us will say sleeping is a sign of laziness perhaps we don't even know what sleepless can cause us all. Keep a very good and moderate sleeping habit and enjoy yourself to the fullest.
Thanks for reading. We really appreciate.
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