Sleep is crucial to our ability to function in our daily life, has a lot to do with our happiness. No matter what mental, physical and emotional problems that you have in your life, they are by exhaustion deteriorated. It is impossible to be happy when you are overwhelmed, anxious and short-tempered�. All extensions of sleep deprivation. In my work with women who come to me in this state, they are hardly breathe. So it is all the oxygen, could help her brain function.
According the National Sleep Foundation (NSF), almost two-thirds of women - many of whom are mothers - insomnia, which means that they have difficulty falling or staying in slept. The only time in my life that I really was not enough sleep, when my son was a baby. He woke up five times per night, nurse. That went on for two years. Desperate to find out if there was anything I could do, the women of La Leche League promised me that after two years, things would improve. They did. Nearly thirty years later, I am a good sleeper, and I can see how important he is. I have just read or meditate for ten minutes, and I am like a light.
William C. Dement, MD, PhD, Dean of Sleep Disorders Research, and a professor of medicine at Stanford University, says: "The Americans have received the message that a good diet and plenty of exercise are important for health, but we have not paid enough attention to the third pillar of health, which is adequate sleep. "
The Harvard Women's Health Watch suggests six reasons enough to sleep.
1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who had slept after learning a task was better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain caused by the way our bodies process and store carbohydrates, and by altering levels of hormones that our appetite.
3. Safety: Sleep debt contributes to a graeren tendency to sleep during the day. These lapses can lead to errors, such as medical errors, air traffic mishaps and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to the things you like to do.
5. Cardiovascular Health: Serious sleep disorders have been associated with high blood pressure, elevated stress hormone levels, and unregelmaig heartbeat.
6. Disease: Sleep deprivation altered immune function, including the activity of the body's killer cells. Keeping up with sleep may also contribute to the fight against cancer. Guidelines for better sleep by the American Insomnia Association.
maintain a regelmaigen wake time, even on days before work and weekends.
Try to go to bed only when you are sleepy . Use your bedroom only for sleeping, massage and sex.
Avoid napping in the daytime.
establishment of a sleep ritual, like a warm bath, light bedtime snack, or ten minutes reading.
& # 61550; Exercise regularly. Mild exercise should not be within 4 hours after bedtime, during vigorous exercise should not be used within 6 hours bedtime.
Keep regelmaigen a timetable. Regelmaige times for meals, drugs, domestic work and other activities to help the internal clock runs smoothly.
Avoid large meals just before bedtime, but a small snack can be used to promote the sound sleep.
; Avoid intake of caffeine in six hours bedtime
Avoid alcohol in the evening. Even a small dose of alcohol can be dangerous levels of drowsiness when taking drowsy.
Avoid the use of nicotine shortly before bedtime or during the night.
Do not drink alcohol while taking sleeping medication, sedatives or other drugs, which may with alcohol.
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