Cloud Hosting

Sleep is essential throughout someones life to maintain overall health and well-being. How good or bad someones sleep is or what happens when one is sleeping influences how a person feels while he is fully awake. A persons body works during sleep which, in turn, promotes healthy brain function and physical health.

Also, sleep helps children and adolescents grow and develop. Inadequate sleep can increase the risk of chronic health problems over time. This could also have an impact on the way a person thinks, responds, operates, understands and interacts with others.

The biological clock functions while sleeping as well as during wakefulness throughout the day. The circadian rhythm refers to this 24-hour sleep-wake cycle. The internal clock is housed in the hypothalamus, a region of the brain. It reacts to external cues that tell the body that it is indeed time to sleep.

Circadian rhythm disruption can occur as a result of the following factors:

Fortunately, there are steps you can take to improve your sleeping habits and reset your circadian rhythm.

When one is anxious or stressed, the body produces more cortisol, the stress hormone. The higher someones cortisol level, the more alert one will feel. Making a relaxing bedtime routine can help to reduce stress and its negative effects on sleep.

Concentrate on relaxing activities such as yoga, stretching, meditation, journaling and deep breathing and consume caffeine-free tea.

Planning light exposure is one of the most effective ways to improve the sleep schedule. When exposed to light, the brain produces less melatonin, the sleep hormone. This keeps us awake and alert. Darkness signals the brain to produce more melatonin, making people sleepier.

Exposing yourself to light in the morning can help you towake up. Consider opening the drapes, taking a walk or sitting on the porch. Turn off or dim bright lights at night to prepare yourself for sleep. Youshould also avoid glowing electronic screens such as those found on computers, smartphones, and televisions because they can stimulate your brain for several hours.

The biological clock is linked to the majority of the tissues, including skeletal muscle. As a result, when someone exercises, the muscles respond by aligning their circadian rhythm. Exercise also improves sleep by increasing melatonin production. Thirty minutes of moderate aerobic exercise at night may improve sleep quality. However, regular exercise will yield the best results.

Avoid taking naps during the day if your sleep schedule is out of control at times. Taking a nap can make it challenging to fall asleep again at night.Long naps may also result in drowsiness, which is caused by waking up from a deep sleep.If you have to nap, limit yourself to no more than 30 minutes. It also is best to nap before 3 pm to avoid disrupting your night-time sleep.

In conclusion, avoid bright lights and heavy meals before going to bed. Make the sleeping environment as comfortable, quiet and cool as possible. Stay active during the day and avoid naps to improve your sleep cycle.

LikeLoveHahaWowSadAngry

More:
Train Your Mind For Effective Sleep With These Steps | Metropolis ... - Metropolis Healthcare