Get a solid night's sleep
How to make sure you always get enough sleep.
One of the biggest changes to sleeping patterns in the history of humanity occurred when Thomas Edison invented the light bulb back in 1879. Thomas Edison was like a modern day ‘Merlin the Magician' and his invention would eventually bring artificial light to every far corner of the Western World. With a flick of a switch, you now had your own miniature sun burning away brightly from the ceiling. People were able to act like it was daylight when it wasn't, and began to live much more active lives at night and during the winter months.
Now, for all you who might be saying to yourself what on earth is he on about; just think to yourself what happens during a storm when the power goes off on a cold January night? No TV, no radio, no Internet, no heating if your oil burner is on a timer and no streetlights outside. So what do you do?
Before the ‘Age of the Light-Bulb' our body clocks were more in tune with the natural rhythm of the seasons and went more by the great light bulb in the sky. So, while the badgers and hedgehogs were taking extended vacations in the land of Nod; our ancestors were getting to bed early in the Winter time and rising later in the mornings especially when it was cold, wet and windy outside. Early ‘turn ins' at night not only meant bigger families, it also kept people healthier and behaving less grouchy to one another.
Life in fast motion
Nowadays, we're quite literally all over the place. We have late night shopping all year round, 24 hour TV, Internet and radio. Modern life seems to be speeding up constantly, while our bodies and minds are screaming for us to put the brakes on, especially during the winter months. Statistics now show that people living in Ireland today are getting 90 minutes less sleep on average per night than people did in 1905.
It is estimated that one in five accidents on our roads can be put down to people driving while tired. Many work place accidents are also related to lack of sleep. Young men between the ages of 18 and 24 are particularly at risk, because many feel it's just not macho to say: "I'm wrecked tired".
Many of us are now studying harder, working harder and partying harder than any generation before us. The number of students who now feel they have to work midweek evening shifts has risen hugely in the last 10 years. When you then start taking out the books at 11 o'clock to cram for that exam with a strong mug of coffee in hand, it's a sure recipe for burn out.
So to avoid those dark scary rings, bloodshot eyes, blotchy skin and a zombie like stare, here are a few useful tips to ensure you don't start looking like a character who's just escaped from a horror B-movie.
These tips need only apply as a rule to weekday nights. Even people in the pre-Light Bulb Age managed a half decent social life!
- Avoid stimulants such as tea and coffee after 7 in the evening.
- Avoid eating too much food before bed, as this will also disrupt your sleeping patterns.
- Try to go to bed at night and rise in the morning at a regular time, as this will help your body clock establish a rhythm. Remember that an hour of sleep before midnight is worth two hours after midnight, so go for the bonus snooze points.
- Avoid napping in the evening when you come home as this can also play havoc with your main overnight slumber session.
- Try to do something relaxing before going to bed. Have a hot bath, do some light reading or listen to one of your chill out albums.
- Do not use the bed for mental activity like worrying about exams or wondering does he or she fancy you? He/she is probably fast asleep dreaming about chocolate or football, so give it a rest.
- Don't lie in bed if you're finding it hard to sleep. Get up and make a hot cup of cocoa or milk and try some light reading until you feel drowsy.
- Keep a pen and paper by your bed. If something comes into your head that you feel you need to sort out tomorrow, then write it down and forget about it as it could disrupt your sleep and dreams.
- Keep your bedroom as darkly lit as possible, as artificial light can interfere with out natural sleeping patterns.
- Do not put up with noisy family members if they are blaring their TV or radio late at night or a neighbour whose pesky dog won't stop barking.
- Make sure your bed is comfortable, but has a firm mattress that will support your back and spine while you sleep.
- Avoid having the heating on late at night. Add extra blankets in winter time instead and take them off again in the summer. Keep your room well aired, as you will enjoy deeper sleep.
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Posted by : lynncrf - 19 days ago
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