Sleep Is The Most Important Part Of Your Wellness Routine

by Avita Dcosta Education

Consistently getting a good night’s sleep is one of the best things you can do for your health. However, many of us are often so busy with work, family, social obligations and errands that we end up sacrificing sleep to fit everything in.

However, the consequences of sleep deprivation are widespread and include:

Cognitive deficits – decreased reaction time and difficulties with concentration, memory, and decision- making.

Poor mood, irritability, low energy, decreased libido, and poor judgment.

Disruption of circadian rhythm.

Increased risk of high blood pressure, heart attack, stroke.

Suppression of immune responses, leading to a higher susceptibility to illness.

Weight gain and increased risk of diabetes through effects on appetite and hormone secretion.

Sleep deprivation can arise from either an insufficient amount of sleep and/or poor quality of sleep. Each person is different and some people need more sleep than others. Clinical wisdom and supporting research suggest that most people require approximately 8 hours of sleep nightly, although there is variation from person to person. Kids and teenagers need more sleep than adults. Older adults tend to take longer to fall asleep and wake more often during the night than younger adults. You know that you’re getting enough sleep when you don’t feel tired or drowsy during the day.

One of the most powerful ways to improve sleep is to make small changes in everyday behaviours that impact how fast you fall asleep and whether you stay asleep. The goal is to increase the behaviours that improve sleep while you reduce the behaviours that interfere with sleep. The following are just a few simple tips that can start you on the road to increasing your quality of sleep health and wellness.

1. Avoid caffeine and alcohol close to bedtime.

Some people have problems sleeping when they have consumed too much caffeine, while drinking alcohol before bedtime can also cause breathing problems and jerky arms and legs.

2. Unwind.

Stress has an impact on sleep, so it’s important to take time to relax before bed. Reading a good book, taking a bath or shower and listening to calming music are a few ideas. Screen time is actually stimulating, so it’s best to avoid watching TV, going online or using other electronic devices just before bed.

3. Exercise a few hours before bedtime.

Research shows that people who exercise regularly (30 to 60 minutes, three times a week) have deeper sleep. Exercising gives you a boost of energy, so it’s best to exercise four to eight hours before bedtime.

4. Follow the same routine.

Try to keep the same sleep and wake schedule every day’including weekends. This helps your body get into a routine. People who get up and go to bed at different times each day are more likely to have sleep problems.

5. Get up if you do not fall asleep within half an hour.

Get up if you don’t fall asleep within 30 minutes. Leave your bedroom and do something relaxing like listening to soft music, taking a bath, drinking a warm caffeine-free beverage or meditating. Go back to bed once you feel very drowsy. Don’t try too hard to fall asleep’this does not tend to work. At first, this strategy might feel like it’s making things worse because you may have a few sleepless nights. However, after several nights, it will become easier to fall asleep and stay asleep. Be consistent in your use of this strategy. Studies show it is very effective in reversing sleep problems.

6. Make your bedroom comfortable and only use it for sleeping.

A mattress with good support and comfortable bedding are both helpful. Make sure your room is not too hot or too cold. Don’t use your bed for watching TV, working, studying or any other mentally stimulating activities, especially if you are already experiencing sleep problems.

It is important to maintain the alignment of the curves of the spinal cord when you are lying in bed – otherwise, you’re asking for chronic back pain.

Memory foam is the best in keeping the spine in alignment preventing back pain and discomfort in general by providing the necessary lumbar support mattress.

However, it gets better as today there are several premium mattresses focused on pain relief which combine this great foam advantage with the well-tested, traditional comfort provided by coil springs.

These conform to the body (i.e. are soft enough) while still offering a firm surface not prone to sagging.

The ideal mattress for back pain is therefore something that is not too soft and not too hard, to minimize stress on your cervical, thoracic, and lumbar spine.

When it comes to purchasing the best mattress for lower back pain (or any back pain), the mattresses select below have an excellent reputation.

Best traditional rugs can work equally well in a modern white loft, a brownstone outfitted in antiques, or an eclectic bohemian apartment. They’re also readily available, whether you prefer to shop at high-end galleries, scour your local flea market, or stick to budget stores. True Oriental rugs are woven or knotted by hand using wool or silk fibers and feature ornate patterns. Traditional rugs, which are sometimes mistaken for true Oriental rugs, are most often rectangular but can be found in other shapes, such as ovals or octagons. Persian rugs usually have a central medallion framed by an intricate border. Both Oriental and Persian rugs are ideal for formal areas such as dining rooms, living rooms and sitting areas.

American rugs feature patterns based on colonial styles and work well with traditional, country and casual decor.

Dhurrie rugs are economical and available in a wide range of colors, particularly pastels. They can work well in children's rooms and playrooms since they are easy to replace. They can also be used as transitional rugs in areas like sun porches or garages as a smaller, more inexpensive alternative to an outdoor rug.

Bathroom rugs and kitchen rugs are often overlooked in planning decor, but a correctly-sized rug in either of those areas can add interest to the space and make it more comfortable. When picking a rug for a room with floors that are frequently wet, make sure to get one that is very durable, and don't forget to use rug anchors.

A door mat is a type of rug that serves to keep your floors cleaner and more protected, as it keeps much of the outside dirt from making its way inside on the shoes of your family and guests. The right one can increase curb appeal and set a welcoming tone with visitors as the door mat is a part of the first impressions they get of your home and style.

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Created on Jan 25th 2019 04:13. Viewed 7,825 times.

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