Ground Rules for Getting Better Sleep

There is no need in explaining how important is getting a good night's sleep for each one of us. Getting quality sleep is just as important as breathing quality air and eating quality food; it's a crucial factor of our psychological sanity. However, we made it difficult for ourselves to have a good rest during the night: we often abuse alcohol or coffee in the evening, work till late at night, postponing the sleep, watch TV or work at the computer too much. Many of us know how it feels to be sleepy the next day, drained of energy, nervous, and how hard it is to get some quality work done.

Follow these tips to get a better sleep at night and you will feel rested and full of energy the next day.

1. Improve your diet. Avoid fatty, spicy and acidic food in the evening; it will tamper with your sleep. A correct dinner should contain rice, which helps the body synthesize serotonin, the so-called hormone of happiness. In its turn, serotonin is necessary to the production of melatonin, which is the hormone of sleep. In general, food should contain carbohydrates in order to promote a good sleep. Getting to bed hungry will do you no good - instead, it will only disturb your sleep. Also, avoid coffee and tea during late dinners, as they will energize your brain and disturb your sleep. Nicotine is also known to disturb sleep, so avoid smoking for several hours before going to bed.

2. Improve your sleep environment. Your bedroom should be automatically associated with relaxation and rest, so keep it clean, ventilated, fresh and slightly cool. Avoid watching TV in your bedroom; the only things allowed in the bedroom are sleeping, and making love. Avoid working in the bed, it should be associated with relaxation, not work; avoid eating in it, or reading for a long time, as it's bad for the back and for the eyes.

3. Learn to relax properly. There is too much stress in our lives every day, and it's very important to learn how to keep it under control. Developing an evening routine will act relaxing on your body. Take a walk, take a warm bath with added scents, listen to a CD you like, and decide what you will have on breakfast. Leave all your worries for the next day; instead, try yoga and meditation techniques which will help you fall asleep easily. Doing regular exercise will improve your mental and physical health, and help you sleep better, as long as you don't train late in the evening.

Is it worth depriving ourselves of sleep?

We all sometimes think that it's worth depriving ourselves of several hours of sleep in order to get more work done. However, there is increasing evidence that this can harm us a lot more than we think. Try to remember the last time when you didn't get enough sleep. You probably felt awkward the next day due to a strange feeling of fatigue and the lack of any desire to work. Even drinking excessive coffee will not drive away the difficulty to concentrate, and it will only increase the irritation. But it doesn't stop there!

Not getting enough sleep may weaken the immune system, which is responsible for fighting infections and illnesses. Also, according to a research presented at the 23rd Annual Meeting of the Associated Professional Sleep Societies, adolescent obesity is associated with having less sleep. Sleep deprived people are extremely dangerous on the roads: the National Transportation Safety Board stated that at least 100,000 police-reported accidents in the US are caused by sleepy drivers.

A good night's sleep is crucial for a healthy mind and body, so put it on your daily "to do" list and you will be rewarded with higher working potential, better concentration ability and good mood!

Sources:
Sleep: Getting a Good Night's Worth, CHealth
Hugo Rivera, Top 8 Effects and Maladies Caused by Sleep Deprivation, About.com
Adolescent obesity linked to reduced sleep caused by technology use and caffeine, eScienceNews.com