Tips to Fall Asleep

Tips to Fall Asleep

Tips to Fall Asleep | Sleep is really a hot button issue for women. When you get too little sleep, it might modify the way you function the next day, lessening your focus at work and even contributing to weight gain. Numerous studies have found that most people need six to eight hours of sleep each day and that too little can boost the risk of cardiovascular problems.

The following, Dr. Gina Lundberg, a preventive cardiologist with Emory Healthcare and a national spokesperson for the United states Heart Association, offers a few tips for falling asleep earlier and staying asleep longer.

Exercise regularly

People who exercise all the time tend to fall asleep quickly and remain asleep for six to eight hours at a time. How much exercise should you get to benefit from good sleep?

“The American Heart Association recommends 150 minutes of exercise per week or 75 minutes of intense exercise, meaning sweating and huffing and puffing,” says Lundberg. “It’s the difference between going for a walk with a friend and doing a Zumba class.”

Prevent stimuli before bed

Although a cappuccino before bed may sound yummy, it isn’t the best idea if you need to get a good night’s sleep. Lundberg recommends steering clear of caffeine, sodas and chocolate after dinner.

Generate a relaxation routine

“You want to give your brain time to slow and get ready for sleep,” she says.

Turn off the intense movie or video game in favor of taking a warm bath, reading a novel or meditating. Drinking a glass of tea before bed can help, too.

Reducing stress throughout your day can also help induce calmness when you’re ready for bed, assisting you fall asleep faster and sleep more soundly.

Avoid sleep medications

Medicated sleep aids may help in the short term, but as Lundberg explains, recent studies have shown drugs to have adverse affects on users.

“Sleep medicinal drugs can be harmful, even if used infrequently,” she says.

In truth, legally to have showed that those using prescription sleeping pills as few as 18 times per year-less than twice a month-were more than three times more likely to die. “Clearly, they’re not safe. I recommend trying safer methods to get better sleep.”

So, be sure you work with your doctor to determine why you aren’t sleeping. Ensure your doctor knows about all your medications. And take sleeping medications only with medical supervision as clearly indicated.