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3 Effective Tips to Give Your Brain the Sleep It Requires

We’ve all spent hours tossing and turning in bed at night, unable to fall asleep or even after falling asleep still waking up tired and groggy.  Since the beginning of time, it is pretty evident that humans need to sleep in order to function properly and not turn into the walking dead. In today’s world which is brimming with distractions leads to millions of people being sleep deprived most of the time. Be it an adult with a job or a teenager in school, we’ve all suffered bouts of exhaustion just due to a lack of sleep.

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It may not seem like a big deal to be not getting enough sleep, I mean nothing a few cups of coffee can’t handle right? However, a lack of sleep can take a toll on your skin, body, and mind. You will feel lethargic, get breakouts more often and find yourself unable to focus. It can also lead to migraines, worse eyesight, and cognitive disabilities. Moreover, chronic sleep deprivation has also been linked to more sinister health and mental problems like dementia and Alzheimer’s disease. It may seem okay to be not getting enough sleep in the short term but in the long term it can really hinder a person’s growth and harm them in irreversible ways.

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We will all be able to perform better at our jobs and fully unlock our human potential if we just took some simple steps to give our mind and body the rest it deserves.

1. FIND OUT THE HOURS OF SLEEP YOUR BODY REQUIRES:

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Humans on average need 7-9 hours of sleep to function. However, some people can recharge their minds after only 6 hours of sleep while others continue to feel lethargic even after 9 hours of sleep. The amount of sleep one needs depends on a couple of things. The kind of lifestyle one leads being one them.

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A physically active person would require more sleep than a person who leads a comparatively sedentary lifestyle as the body of a physically active person would require more time to heal the wear and tear of muscles and replace worn out cells with new ones.

Similarly, a person who is in an environment that is highly stimulating then that person would require more sleep to give his/her senses rest. A simple test to determine whether one is getting enough sleep or not is that if you can awaken without an alarm clock, do not have trouble dragging yourself out of the bed in the morning, do not feel like you’ll pass out without the use of excessive caffeine during the course of the day and do not immediately fall asleep when you lay in bed, it entails that your body is getting enough sleep. If you are not, then gradually increase the amount of shuteye you get until you continue to feel well rested during the day.

2. HAVE A PRE-BEDTIME ROUTINE:

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Train your body into knowing when it’s time to sleep before you actually lie down in bed to sleep. Engage in a pre-bedtime regime which may include but not limited to reading a book, putting on a face mask, brushing your teeth, dimming the lights, lighting scented candles, writing in your diary, taking a bubble bath or listening to relaxing music to signal your brain it’s time to get some shuteye.

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Also, limit distractions an hour before your sleep time and turn off all electronic devices as blue light has been known to interfere with your sleep hormones. Making this a routine will program your brain into knowing when it’s time to sleep which will improve your sleep quality by many folds.

3. IF YOU CAN NOT SLEEP AFTER 10 MINUTES OF LYING IN BED, GET UP:

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It is common practice for everyone to lie down in bed when we are not sleepy and think about things for a long period time. This programs our into thinking that lying in bed is for thinking and not actually sleeping. To avoid this only go to bed when you are ready to pass out or if you are already in bed and find yourself imagining all kinds of scenarios instead of falling into deep slumber then get out of bed, do something calming for example reading or meditating then only return to bed when you actually want to sleep. If you again cannot fall asleep, repeat this activity as many times as necessary. This may seem like a lot of work but once your brain learns that lying down is only for sleeping you will find yourself snoring as soon as your head hits the pillow.

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4. EAT BETTER

 

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Eating healthier other then doing all the wonderful things to your body, also helps you sleep better. While being sleep deprived may cause you to binge on certain sugary and carb-rich foods, eating certain healthy things can help improve the quality of your sleep. So how to eat better to sleep better? First of all start by eating frequent but smaller meals. Avoid large dinners as they concentrate all your blood flow to your digestive tract and may throw your sleep cycle off balance. Good breakfast, with a mix of proteins and carbohydrates is key as it helps maintain energy levels throughout the day makes you less likely to splurge at night. All in all a well rounded diet which includes foods rich in vitamin B, Calcium and Zinc will ensure you better restful sleep.

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No matter how tight our schedules are or if we’re trying to fit in 30 hours of workload into 24, increasing the quality and quantity of sleep should be at the top of the list of priorities. If you are good to your body only then will it be good to you and if you give up on it it will give up on you too. Happy snoozing!

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