Sleep is something we all take for granted.
There are people who suffer from various sleep disorders.
When you are unable to get adequate quantum of sleep, you go into a state of sleep debt.
When this happens on a regular basis, one becomes prone to the development of several disorders including heart disease, obesity and dementia.
Hence, it is essential to ensure that optimum amount of sleep is obtained.
Of course, this optimum period can vary from one individual to another.
There are several things to keep in mind regarding healthy sleeping practices.
Regular Sleeping habits Regularity and punctuality are good sleeping traits.
It is better to go to bed at night and get up from the bed in the morning with near punctuality.
It is better to forget about the day being a Saturday or a Sunday.
It is tempting to sleep longer hours if the next day happens to be a holiday.
It is better to forget it.
In fact, if one gets up early, he will have more time at his disposal.
One also feels refreshed.
It should be kept in mind that excess sleep is also deleterious to health.
Exercise Helps There are other advantages in getting up early.
Early morning is ideal time to go for a walk or do some exercise at home.
One can also exercise in the evenings.
Exercise before going to bed, can be counterproductive.
Therefore any exercise in the evenings should be done at least four to five hours before bed time.
About thirty minutes of exercise would be ideal.
Some amount of tiredness would help the cause of sleep.
If you exercise too hard and become very tired, the sleep would be a disturbed one.
Avoid caffeine and Cigarettes Caffeine stimulates of the central nervous system.
Hence coffee, chocolates and soft drinks which contain caffeine should be avoided before going to bed.
Smoking before bed time should be avoided.
Smokers never go into deep sleep.
Similar effect can be felt with alcohol as well.
The bedroom environment is also important.
The bedroom should be clean and neat.
The temperature should be comfortable.
One should be stress free.
Worry is the biggest destroyer of sleep.
If you don't feel the sleep coming on, it is better to move away from the bed and indulge in some reading.
Reading is the best sleeping pill one can get.
Sleep in the Dark Contrary to what everyone thinks, human beings can see in the dark.
The circadian rhythm tells that one should sleep when it is dark.
Therefore it is better to sleep without a light.
When light is present, it interferes with the production of the hormone melatonin.
Moreover, studies have shown that sleeping in the presence of light can lead to weight gain.
If at all one needs light, it is better to use something which provides just the minimum amount of light.