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How To Sleep Well ( 5 steps with pictures)

After the day's toil, it is much more deserved to have a good rest. That is to say that you you are worthy of having a nice sleep. Sleeping properly and enjoyably will make you to be more energised to face the challenges of the next day. In fact, there is a kind of sweet feeling that accompanies the morning after a good night sleep. Outlined below are the immortal secrets to having a good night sleep.

SECTION I
MAINTAIN YOUR BODY'S NATURAL RHYTHM:
Following your body's natural rhythm of sleep wake cycle or circadian rhythm is one of the most important steps in achieving good sleep.

FIRST technique
PRACTICE GOING TO SLEEP AND WAKING UP AT THE SAME TIME EVERY DAY :
Going to bed at different times of the night and waking up whenever you want will not only make you weak but will also disrupt your body's internal clock. Pick a specific time for going to bed, it should be a time when you are normally tired. Try to wake up at the same time always. If you can't, use an alarm.

SECOND technique
AVOID SLEEPING AS MUCH AS YOU CAN :
It is normally tempting to to try to sleep in on nights that you have stayed up late, on free days, and on weekends but it is surely going to backfire. Instead of resorting to that, you can decide to take a nap in the afternoon.

THIRD technique:
BE CAREFUL ABOUT NAPPING:
Though, it was pointed out in this article that napping can be a  great way to recharge yourself especially after missing some hours of sleep at night, however napping excessively can disrupt your natural sleep wake cycle. This can lead to weakness and bouts of insomnia. If you are suffering from insomnia, it is better to reduce the amount of time that you use to nap or you can eliminate it for that time being.

SECTION II
CONTROL YOUR EXPOSURE TO LIGHT.
Melatonin is a hormone produced in the body whose function is to regulate your sleep wake cycle based on your exposure to light.
Below are the ways that you can make use of it to fall asleep easily.

FIRST technique
EXPOSE YOURSELF TO BRIGHT SUNLIGHT IN THE MORNING :
It is highly recommended that you maintain your sleep wake cycle by making sure that you have enough bright light as soon as you wake up.
You can take your coffee and your breakfast as well outside. And do not put on the sunglasses, skip it. Besides making your whole body to wake up, it can also make you to absorb the vitamin D that comes with the morning sun.

SECOND technique:
LET AS MUCH NATURAL LIGHT INTO YOUR HOUSE AND WORKSPACE AS POSSIBLE.
Keep the blinds and the curtains open. Also you can move your desk to the window.

THIRD technique
AVOID LATE NIGHT TELEVISION

people use the television to wind down at the end of the day, but this can backfire.
Not only does the light suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead. If your favorite TV show is on late at night, record it for viewing earlier in the day.

FOURTH technique
AVOID BRIGHT SCREENS WITHIN TWO HOURS :
All nighttime light can interfere
with sleep and your body’s rhythms, but the blue light emitted by electronics is especially disruptive. This includes the screen on your phone, tablet, computer, or
TV. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux that adjusts the color of your display.

SECTION III
ENGAGE IN REGULAR EXERCISES :
Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases
the amount of time you spend in the deep, restorative stages of sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes
a day—improves sleep quality.
Just keep in mind that exercise is not a quick fix. It can take several months of regular activity before you experience the full sleep-promoting effects.

SECTION IV
IMPROVE YOUR SLEEPING ENVIRONMENT
If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s
time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.

SECTION V
CLEAR YOUR MIND :
If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better
at night.

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