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Zzzzzzzz |
Trina writes, "When sleep debt becomes too great, it can lead to problems - sleepiness that occurs when you should be awake and alert, which interferes with daily routine and activities, and reduces your ability to function.
Here are some tips that will help you feel rested when that rooster crows."
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Do you find yourself more tired when you wake up then when you originally went to bed? Do you snore? Do you have breathing problems when you sleep? Are you drinking more caffeine just to stay alert during the day? Do you need to ingest a cocktail to relax you before going to bed?
Children and even adolescents need at least 9 hours of sleep each night to do their best. Most adults need approximately 8 hours of sleep each night. When we get less sleep (even one hour less) than we need each night, we develop a "sleep debt." If the sleep debt becomes too great, it can lead to problems - sleepiness that occurs when you should be awake and alert - that interferes with daily routine and activities, and reduces your ability to function.
Here are some tips to help you feel well-rested every morning:
- Take a warm bath; include your favorite soaking oils or Epsom salt.
- Include a massage, back rub or even a face and scalp massage.
- Drink a glass of warm milk, or herbal tea such as chamomile.
- Avoid alcohol, caffeine and chocolate. This inhibits deep sleep.
- Keep a regular bedtime routine, along with a consistent bedtime hour.
- Include a daily 30-minute routine of exercise.
- Eat frequently throughout the day. This will provide you with a well-balanced hormonal system.
- Sleep with the thermostat set at 65 degrees. Add more blankets if necessary.
- Allow your bed to be a place of sleep. Don't do awake things in your bed such as watching TV, reading, needle point, crosswords etc.
- Become intimate with your partner just before hitting the sack.
- Allow your room to be completely dark. Use black-out curtains if daylight is peeking in.
- Seek advice from your doctor if you find your sleep debt adding up. Perhaps other conditions are a factor.
Sleep is the number one important activity for our bodies. Sleep provides us with a well-organized system. If you find yourself getting less than 7 hours of sleep a night you have increased your risk for ill health and hazardous conditions. Write me with your ideas or thoughts.
Trina K Kubitschek, CPT
Owner of CrossFit Station
Nutrition Counseling
Endurance Coaching
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Posted on Mar 12, 2012 09:22am.
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