Here’s how to get rid of chronic fatigue

With just a few tricks and a daily routine, you will be able to ensure a restful sleep each evening. Sleep plays a vital role in our health and well-being throughout our lives. Quality, restful sleep can help maintain mental and physical health, but also quality of life in general.

 

The inability to fall asleep or how we feel when we wake up partly depends on what happens during sleep. Over night, the body works to support brain functions and maintain physical health. In children and adolescents, sleep also helps to support growth and development.

 

Damage caused by sleep deprivation may occur suddenly or may manifest over time. Insomnia or continuous sleep deficiency may increase the risk for some chronic health problems, including cardiovascular disease. It can also affect the processes of thinking, reacting, working, learning and interacting with others.

 

Between 10% and 30% of adults have insomnia at some point in their lives and up to half of people have at least one episode of insomnia per year. About 6% of people have insomnia that is not due to other health problems and lasts more than a month. Demographic factors also play a role in insomnia, with people over the age of 65 being affected more often than young people, and females being affected more often than men.1

 

Why is healthy sleep so important?

The term “sleep hygiene” refers to all the actions taken by a person in order to induce a more restful sleep. Common sleep problems (such as insomnia) are often caused by the wrong habits, repeated over the years or even decades. You can dramatically improve your sleep quality, just by making a few minor lifestyle adjustments.

 

Getting healthy sleep is important for both physical and mental health. It can also improve productivity and quality of life in general. Everyone, from children to adults, can benefit from practicing good sleep habits.

 

To improve your sleep habits, try the following tips:

Go to bed and wake up at the same hours every day. This will help to create a biorhythm, and the wake up in the morning will appear from the reflex, even without an alarm clock.

Keep the same sleep schedule over the weekend. Although socializing at the weekend is important for your quality of life, bedtime at the end of the week can disrupt the sleep-wake rhythm for the entire week ahead.

Keep an hour of blissfulness before bed. Avoid strong physical exercises and bright artificial light, such as the one emitted by the TV, computer screen and smart phone. For the latter, you can use a filter that reduces blue light waves, those that signal to the brain that it should stay awake. The mot recommended activity before sleep is reading.

Take a hot bath or use relaxation techniques before bedtime. Deep breathing helps oxygenate and relax the body, and the contraction-relaxation exercises of the muscles (also used in meditation techniques) performed just before bedtime will induce faster sleep.

Avoid heavy and / or large meals at least a few hours after bedtime. Light snacks are allowed, as they will not over-digest the digestion at night and cause insomnia. It also avoids alcoholic beverages before bedtime.

Avoid nicotine (cigarettes) and caffeine (including caffeinated soft drinks, coffee, tea and chocolate). Nicotine and caffeine are stimulants and both substances can interfere with sleep. The effects of caffeine can last up to 8 hours, so take this into account when you serve afternoon coffee.

Spend some time in nature every day and follow a morning exercise routine. These activities will also contribute to the formation of a healthy biorhythm.

Keep your bedroom quiet, cool and dark. A nightstand on the bedside table is enough to create a relaxing atmosphere, ideal for a restful sleep.




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