Sleep Better, Feel Better

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Sleep Better, Feel Better

• By
• Health Care At Home India

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• Sound sleep is very important for a persons
  health and happiness.
• It results in
• improved heart and immune system health
• increased productivity and energy
• A better mood
• A longer life
• You feel so refreshed after a good 8 hours of
  sleep yet there is an increasing number of people
  who are not taking enough sleep. Most people
  suffer from sleep disorders because of their
  hectic lifestyle.

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• An average person sleeps for around 6.6 hours per
  night as opposed to the recommended healthy 8
  hours for adults and 9 hours in the case of
  teenagers and children. Lack of sleep can do a
  lot of harm to your body. From causing obesity to
  diabetes, depression, heart attacks, sleep
  deprivation can challenge your overall wellness.

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• Sleep is a biological necessity, just like
  eating, that affects every aspect of your life
  and health.
• Here are some ways that can help you sleep better.

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Set a regular sleep/wake schedule

• Sleep and wake up at the same time every day even
  on weekends. Select a time when you normally feel
  tired so that you dont toss and turn in your
  bed. Being regular with your time strengthens
  your sleep-wake cycle and helps you get better
  sleep at night.

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Watch what you eat and drink before sleep

• Dont go to bed with either hungry or stuffed
  stomach as it might cause discomfort in sleeping.
  Avoid alcohol before sleep as it might cause
  havoc on quality sleep. Although with alcohol you
  might feel sleepy at first but it can disturb
  your sleep later at night. Stay away from
  caffeine and nicotine too as their stimulating
  effects can be disruptive.

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Get regular exercise

• Make it a habit to get physical activity in your
  daily routine. It promotes better sleep, helping
  you fall asleep faster and achieve sound sleep.
  Dont exercise too close to your sleep time as it
  may hinder your sleep. Exercise during the day is
  a better option

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Stay stress-free
Dont let your sleep suffer by thinking too much.
Learn healthy ways to manage your stress. Getting
organized, delegating tasks, setting priorities
will help. Before going to bed, make a list of
whats on your mind and set it aside for the next
day.
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Create a relaxing bedtime ritual

• A peaceful and relaxing bedtime schedule can help
  you sleep easier and more deeply. Do the same
  thing every night before bed to make your body
  realize its time to wind down. Things like
  reading a book, taking a warm bath or shower,
  listening to soothing music with dimmed lights
  can help promote better sleep.

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Manage your naps

• If you are an insomniac, long day time naps can
  interfere with your night time sleep. If you must
  take a nap, consider napping for around 10 to 30
  mins in the early afternoon.

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• If you have tried all the above steps and are
  still struggling for a sound sleep you may have a
  sleep disorder which requires professional
  treatment. Consider visiting a doctor who will
  help you identify the causes and get you the
  better sleep you deserve.