• Home
  • About Shirley Noah
  • Recommend Health and Wellness Books
  • Resources
  • Affiliates
  • Menu
  • Skip to right header navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

In Good Health Coach  :: Shirley Noah

Health is Choice Learn How to Choose It

  • Home
  • About Shirley Noah
  • Recommend Health and Wellness Books
  • Resources
  • Affiliates

Want A Good Nights Sleep? Try These Healthy Sleep Habits

January 8, 2018 //  by Shirley Noah//  Leave a Comment

Facebook0LinkedIn0Tweet0Pin0

Want A Good Nights Sleep? Try These Healthy Sleep Habits

READ LATER - DOWNLOAD THIS POST AS PDF >> CLICK HERE <<

Here are 10 Easy to Implement Healthy Sleep Habits

Sleep Habits
Sleep Habits

We all know the perils of financial debt, but did you know that you can build up a debt of sleep also?  Getting shortchanged occasionally on your sleep is no a serious problem, but when it happens night after night, you build up a backlog of needed sleep.  This sleep debt can affect your mood, health, and safety.  If you want a good night’s sleep, try these healthy sleep habits.

The average person needs around eight and one-half hours of sleep every night.  You might need a little less or a little more, but you need this sleep every day,  just like you need water and oxygen. Losing just one hour of sleep per day builds up a “sleep debt”.

It’s not just the quantity of sleep that you need, it’s also the quality of sleep.  You need a certain amount of deep sleep.  During the deepest stages of sleep, your body releases growth hormones to stimulate tissue repair and regeneration. This means that if you don’t get enough good quality sleep, it will adversely affect your physical health.

A good laugh and a long sleep are the best cures. Click To Tweet

For example, interrupted or impaired sleep can:

  • Dramatically weaken your immune system.
  • Accelerate tumor growth-tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions.
  • Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can affect your weight gain.
  • Seriously impair our memory; even a single night of poor sleep can impact your ability to think clearly the next day.
  • Impair your performance on physical or mental tasks, and decrease your problem-solving ability.

For a good night’s sleep try these healthy sleep habits, by optimizing your sleep sanctuary. To improve your sleep, you may need to modify some of your lifestyle choices, including diet and exercise.  When your circadian rhythms are disrupted your body produces less melatonin (a hormone and an anti-oxidant) and has less ability to fight the disease since melatonin helps suppress free radicals.

Impaired sleep an also increase stress-related disorder, including Heart Disease, Stomach Ulcers, Constipation, Mood Disorders

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause. Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Whether you have trouble falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning or maybe you simply want to improve the quality of your sleep-Try these healthy sleep habits:

1.  Sleep in complete darkness, or as close to it as possible.  Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin.

2.  Keep the temperature in your bedroom no higher than 70 degrees.

3.  Check the electromagnetic fields (EMF’s)

4.  Take a hot bath, shower before bed.  When your body temperature is raised in the late evening, it will help facilitate slumber.

5.  Avoid before-bed snacks.  Grains and sugars will raise your blood sugar and delay sleep.  Later, when the blood sugar drops too low, you may wake up and not be able to fall back asleep.

6.  Put your work away at least one hour before bedtime.  This will give your mind a chance to unwind so you can go to sleep feeling calmer, not hyped up about deadlines, etc.

7.  Avoid caffeine.   In some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption.  So, an afternoon cup of coffee or tea will keep some people from falling asleep at night.

8.  Avoid alcohol.  Although alcohol will make you drowsy, the effect is short-lived and you will often wake up several hours later, unable to fall back asleep.  Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

9.  Exercise regularly.  Exercising for at least 30 minutes per day can improve sleep.  However, don’t exercise too close to bedtime or it may keep you awake. Studies show that exercising in the morning is best if you can manage it.

10. Avoid foods you may be sensitive to.  This is particularly true for sugar, grains, and pasteurized dairy.  Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating, and gas.

I am Shirley Noah, an internationally known stress expert and entrepreneur. I would love to connect further with you to help you improve your health and wellbeing.  Have you been stressed out, full of worry, filled with negative thoughts and fear?  According to one research program, anxiety-related issues are the number one mental health problem among women. Take a look at Don’t Panic: How to Find Inner Peace and Calm.

Find out here www.ingoodhealthcoach.com

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
READ LATER - DOWNLOAD THIS POST AS PDF >> CLICK HERE <<

Category: Habits, Natural Remedies, SleepTag: Better nights sleep, Better sleep, good nights sleep, Healthy sleep habits, Shirley J Noah, sleep, sleep apena, sleep conditions

Related Posts

You may be interested in these posts from the same category.

Restful Sleep

Restful Sleep Helps Your Body Repair, Rid Toxins, and Produce Energy

Body's Natural Rhythm

Get In Step With Your Body’s Natural Rhythm

Consistent Gratitude

5 Ways You Can Achieve Astonishing Things With Consistent Gratitude

The 12 Smart Things You Can Do To Stay Healthy Working At Home

Lit Your Mood

How to Feel Better About Everything: Practical Ways to Lift Your Mood

Failure Into Victory

Three Smart Ways to Turn Failure Into Victory

Calming Tips for Anxiety

I Tried These 9 Calming Tips For Anxiety, Here’s What Worked (And What Didn’t)

How 7 Proven Actions Can Quickly Reframe Your Negative Thinking-Guaranteed

Critial Thinking

Your Capacity to Think Critically Is Essential to Improve Your Life

Projecting Confidence

Projecting Confidence: I have 7 Ideas to Change Your Life

3 Life Altering Tips On How Devastating Thoughts Influence Your Behavior

What is Healing with Positive Affirmations and How Does It Work?

Previous Post: «Muscle Tone How to Keep Muscle Tone as You Age
Next Post: Ever Wonder What Homeopathy Is and How Does It Work? Homeopathy»

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Recent Posts

  • Restful Sleep Helps Your Body Repair, Rid Toxins, and Produce Energy
  • Get In Step With Your Body’s Natural Rhythm
  • 5 Ways You Can Achieve Astonishing Things With Consistent Gratitude
  • The 12 Smart Things You Can Do To Stay Healthy Working At Home
  • How to Feel Better About Everything: Practical Ways to Lift Your Mood

Recent Comments

  • Shirley Noah: “Thank you Donna. I am glad you found this helpful.”
  • Donna Branton: “Excellent piece of advice! I have been recommending strength training to my father who does not find my suggestion exciting,…”
  • Lilly Normington: “Well written and easy to understand literature. Thank you, Shirley for information. Nature is cure and Ashwagandha is gem of…”
  • Shirley Noah: “Thanks, Christo I promise to deliver more great content.”
  • Shirley Noah: “Thanks, John children are subjected to stressful events also. This is very important to acknowledge. They need to be taught…”

Categories

  • Emotional Health
  • Exercise
  • Food-Nutrition
  • Habits
  • Natural Remedies
  • Sleep
  • Stress and Anxiety
  • Toxins

Footer

Disclaimers and Legal Rights | Affiliate/Earnings Disclaimer
Terms of Use | Privacy Policy

Recent Posts

Restful SleepRestful Sleep Helps Your Body Repair, Rid Toxins, and Produce Energy
Body's Natural RhythmGet In Step With Your Body’s Natural Rhythm
Consistent Gratitude5 Ways You Can Achieve Astonishing Things With Consistent Gratitude
The 12 Smart Things You Can Do To Stay Healthy Working At Home
Lit Your MoodHow to Feel Better About Everything: Practical Ways to Lift Your Mood
Failure Into VictoryThree Smart Ways to Turn Failure Into Victory

Site Footer

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Copyright © 2023 In Good Health Coach :: Shirley Noah · All Rights Reserved · Powered by Mai Theme