Inside Story About Getting Quality Sleep

If you lose sleep every now and then, you may eventually suffer having eye bags or dark circles under the eyes for a day or two. However, if sleep deprivation becomes chronic, it can cause more than just puffy and raccoon eyes. Studies have shown that people who regularly skip sleep or do not achieve deep slumber can speed up their aging process. Frequent sleep loss also slows down metabolism and increases the risk for developing type 2 diabetes, obesity, memory lapses, high blood pressure, and even certain cancers, such as leukemia.

Recent research also showed that the blood sugar levels of men who are sleep deprived takes about 40% longer to drop following a carbohydrate-rich meal as compared to those who are able to sleep well. The sleep-deprived person's ability to respond to or secrete insulin can also be impaired by 30%. However, the same research also confirmed that such changes could easily be reverted after a period of sleep recovery. Thus, if you are one of the people who find it difficult to sleep, just read on and follow the tips below.

Take Time To Relax

Stress is the number one cause of sleep deprivation. People who are anxious or preoccupied about something usually find it difficult to sleep. The only way you can sleep if you are under stress is to try to relax. There are many relaxation and meditation techniques that can help keep your mind off your work or problems even for just a while. Stretching, tai chi, listening to soothing music, and imagining that you are in a calm and serene place can all help you unwind.

Say No To Caffeine After Noontime

Drinking coffee or tea in the morning may help wake you up and keep you alert in the morning. However, if you drink beverages with caffeine--such as soda, coffee and tea--in the afternoon and evening, you might find yourself awake all night long. If you find yourself having difficulty falling asleep at night, then loading up on caffeine after lunch may be the culprit.

Exercise At Night

Immediately after working out, you may feel pumped up and ready to go. However, after a few hours, you will realize that you are so tired, you can not do anything more. This might help you catch the deep slumber that you have been yearning for.

Don't Resist The Urge To Sleep

A lot of people end up having difficulty catching a snooze because they have resisted their urge to sleep in order to catch a ballgame, finish work, or have fun with friends. There is really nothing wrong with this if done just once in a while. However, if you consistently defy your body's sleep signals, then your body clock might be disarrayed, causing more sleepless nights. If you are not really doing anything important, then it would be wise to heed the call of sleep once you feel it.

Keep A Routine

During weekdays, people usually maintain a routine of sleeping at a certain time and waking up the following day at the same hours. However, during weekends, many drastically change their routine. Such dramatic change can actually affect your sleep patterns the following week. It is really better if you stick to your routine as much as possible, even during weekends.

Try Melatonin

Melatonin is the hormone that is responsible for providing restful slumber. Experts believe that this substance is usually released by the body at around two in the morning so that the person can achieve deep sleep and have adequate rest. However, since many are working in shifts or need to maintain two jobs at a time, taking supplements with melatonin could help remedy their sleeping woes. One product that contains the right amount of melatonin is Somulin. If you want to know more about what this supplement can do for you, just click on to