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lalo na pag umuulan mas masarap matulog
Sleeping/Napping
- Thread starter luxhsnowbear
- Start date
340
8 hours of sleep ang normal na tulog katzmate! parang pag-inom lang. "drink a 8 glasses of water everyday"
here's the reason bat mahalaga matulog ng 8 hours
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
Stay away from caffeine and alcohol late in the day.
Get regular exercise, but not within 2-3 hours of bedtime.
Don't eat a heavy meal late in the day.
Make your bedroom comfortable, dark, quiet, and not too warm or cold.
Follow a routine to help you relax before sleep (for example, reading or listening to music).
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
Talk with a doctor if you continue to have trouble sleeping.
Step 1) Remove everything electronic from your room. Including the clock; get an analog one. Get a white noise generator or use a fan; I prefer the fan to move air also. If you can resist the temptation to use your phone; podcasts can work. If you can't help but pick up your phone and browse, then just use a fan/white noise.
Step 2) When you go to your room to lay down; its with the sole purpose of going to sleep. So don't go when you're not ready.
Step 3) Go to sleep. Common sleep misconception: You do not close your eyes like you are asleep. Just focus on the ceiling or wall. Additionally, its been found that having "a goal" is more likely to cause you to fall asleep. The goal should be something like, "I will be awake at the end of this podcast." or "I will be awake by the time I count to 300." These two things combined will help you fall asleep quickly once you are ready for it.
Step 4) Repeat, repeat repeat.
What you are doing is training yourself that when you lay down in this place it is time to go to sleep. This training can then be used any time of the day, if you need to shift your sleep to get up early for a flight or something you should now more easily be able to go to sleep a couple hours early without much fuss
here's the reason bat mahalaga matulog ng 8 hours
- Rest for the Brain: During sleep, the brain strengthens neural connections, organizes memories, and rests. This is crucial for cognitive abilities, learning, and daily functioning.
- Growth: Children and adolescents, in particular, require more sleep to support physical growth.
- Healing: Sleep is essential for the body's healing processes, helping to boost the immune system and allowing the body to recover from illness and injuries.
- Emotional Health: Inadequate sleep can lead to irritability, mood swings, and increased stress. Sufficient sleep can help with emotional regulation and patience.
- Physical Health: Lack of sleep is associated with an increased risk of conditions like diabetes, hypertension, and obesity.
- Performance and Productivity: A well-rested individual is more alert and able to perform daily tasks, work, and activities more effectively.
- Heart Health: Sufficient sleep is linked to a reduced risk of stroke and heart diseases.
- Hormonal Balance: Sleep impacts the production of hormones like insulin, leptin, and ghrelin, which are involved in appetite control and weight regulation.
- Accident Prevention: Fatigue from lack of sleep can lead to accidents, particularly while driving or engaging in other activities that require alertness.
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
Stay away from caffeine and alcohol late in the day.
Get regular exercise, but not within 2-3 hours of bedtime.
Don't eat a heavy meal late in the day.
Make your bedroom comfortable, dark, quiet, and not too warm or cold.
Follow a routine to help you relax before sleep (for example, reading or listening to music).
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
Talk with a doctor if you continue to have trouble sleeping.
Step 1) Remove everything electronic from your room. Including the clock; get an analog one. Get a white noise generator or use a fan; I prefer the fan to move air also. If you can resist the temptation to use your phone; podcasts can work. If you can't help but pick up your phone and browse, then just use a fan/white noise.
Step 2) When you go to your room to lay down; its with the sole purpose of going to sleep. So don't go when you're not ready.
Step 3) Go to sleep. Common sleep misconception: You do not close your eyes like you are asleep. Just focus on the ceiling or wall. Additionally, its been found that having "a goal" is more likely to cause you to fall asleep. The goal should be something like, "I will be awake at the end of this podcast." or "I will be awake by the time I count to 300." These two things combined will help you fall asleep quickly once you are ready for it.
Step 4) Repeat, repeat repeat.
What you are doing is training yourself that when you lay down in this place it is time to go to sleep. This training can then be used any time of the day, if you need to shift your sleep to get up early for a flight or something you should now more easily be able to go to sleep a couple hours early without much fuss