Considering many people have trouble sleeping, as well as a high number of people experiencing insomnia at some point in their lives, getting a good night sleep holds great significance for a vast majority. In the wake of the World Sleep Day, which is celebrated worldwide on March 18, there are many tips to help people suffering from sleeping disorders or burdens brought due to sleep problems being released via online.

The focus of the World Sleep Day is not only to raise awareness of the several sleep-related disorders over 50 percent of Americans have to deal with their lifetime, but also to celebrate the good qualities of slumber and remember people how important it is for their health to conciliate sleep on a daily basis. Many sleep experts claim that the way people rest during the nighttime affects significantly the way people live their lives.

A sculpture entitled “Mask II” by sculptor Ron Mueck, at the San Ildefonso Museum in Mexico City, on September 20, 2011. Photo: Reuters/Henry Romero

Factors including how well-rested people are, how much sleep do they get and what routines people establish after they wake up can have an important effect on every other aspect of their lives. As a special contribution to the World Sleep Day 2016, many sleep specialists has determined a series of tips in order for people having trouble getting proper rest at nighttime can have a way to sleep profoundly through the night.

The event’s organizer Antonio Culebras has taken the task to give basic rules in order to get some proper rest with minimum effort. Most people are oblivious to the fact that the human brain needs at least 10 to 15 minutes in order to fall asleep, as well as they aren’t aware that an average adult needs up to 8 hours of solid sleep per night.

Sleep-problem causes and solutions

Most sleep specialists agree that the usage of tech gadgets or the light itself prevents the brain from entering the falling-asleep phase, causing the person to experience insomnia-like symptoms. Also, sleep experts frown upon eating just before going to be as it engages into activating the body’s digestive process, keeping the person up until it finishes.

Having a nightcap can also affect an individual capacity of conciliating sleep as it disrupts some of the important things going on in the brain including the memory consolidation, says Russell Foster, director of Oxford University’s Sleep and Circadian Neuroscience Institute or SCNI for short.

Considering that many sleep-related issues involve the disrupted cycle of sleep in the individual, getting up early could lead to the solution. According to Foster, exposing yourself to natural morning light has shown to stabilize the sleep/wake timing of the human body internal clock. Foster also advises skipping the habit of taking naps on the day, as the body gets tiresome from waking up from deep sleep if it’s done frequently.

Advice including working out and relieving stress have been known for years, as they can relax the body and regular exercise can make for a great night’s sleep. Among the oldest advice to get sleepy at night is having a hot drink, Foster claims that a hot beverage before bed is a great way to relax and prepare for sleep, as long as it doesn’t contain alcohol or caffeine.

Foster also notes that most sleep problems are caused by psychological problems such as stress, anxiety or depression, and using medication to deal with it should be left as a last resort. The key to getting rest throughout the night is to keep it simple, listening music, having a hot drink and working out are just a few simple ways to get a full night of sleep.

Source: Tech Times