A good night's sleep

liver411

Over an average life span, we spend almost 24 years --- one-third of our lives --- in bed, fast asleep. That may seem like a huge chunk of wasted time, but the truth is, sleep is one of the most important aspects of our day. Adequate sleep is pivotal for boosting brain function, immunity, attitude and much more, and it is, in fact, necessary to our very survival.

Recent scientific studies document the effects sleep deprivation can have on the brain and body. For example, rats typically live two to three years, but rats deprived of sleep live only about three weeks. Though such radical sleep deprivation has not been tested on humans, shorter-term studies show that even 24 to 36 hours without sleep results in weakened immunity, reduced concentration, and impairment of memory, creativity, coordination, reaction time, and communication skills, among other effects.

In younger people, sleep is key to growth, since growth hormones are released during deep sleep. The nervous system and the cardiac system also rely on rest to maintain function. And as you may have noticed after a few late nights, lack of sleep puts a huge damper on mood, attitude, and social interaction.

Please join me tonight for a beautiful and quiet sleep together.

liver411

Don't be late and please bring your own pillows [em02]

[此贴子已经被作者于2006-4-19 8:26:52编辑过]

需要帮助和勇气

very good article, i like it and i also need good sleep. since i know that i affected with the virus, i seldom sleep well.could i make friends with you and my qq 651079531, thank you and have a fun

liver411

I'm glad you like it. Thanks.

What is QQ?

whoknows

I also like it.

Let's enjoy sleeping. I feel great when I am sleeping.

QQ is sth like MSN or ICQ.

You must be in overseas for a long time

gdxz05

yes, sleep is important. The best thing for me to do at weekends is to sleep in.

whoknows

i didn't sleep well recently.

i woke up early in the morning

how can i improve my quality of sleeping?

liver411

以下是引用whoknows在2006-4-20 23:07:14的发言：

i didn't sleep well recently.

i woke up early in the morning

how can i improve my quality of sleeping?

Are you under tremendous pressure?

Unwind from the day’s tensions from about an hour before lying down.

Relax, and take easy prior to sleep.

Change your eating and daily routine habits.

Try to avoid watching late-night thrillers or scary movies as well as late night news, as these shows may cause undue stress. Soft music may enhance your ability to relax. If you are fortunate enough to own a dog or a cat, try petting or brushing your pets prior to bedtime. The soft purr of a cat enhaces relaxation and calms the nerves, making it easier for one to fall as sleep. Do not eat 3 hours prior to bedtime. Certain foods, as well as a heavy meal in general can cause reflux symptoms (hearburn and nausea), thereby inhibiting a good night ‘s sleep.

Make sure your bed and bedroom are comfortable. The room temperature of you bedroom, as well as the texture of your bed sheets, can affect your night ‘s sleep. People should use their beds only for sleeping and never for other activities, such as reading, watching television, or eating. These activities should be performed in other areas of the home.

Discontinuation of water or fluid intake 2-3 hours prior to retiring, along with urinating before bedtime, may alleviate this problem. Caffeine, nicotine, and alcohol consumption may disturb sleep habits. Abstaining from these substances will likely assist in the quest for a good night’s sleep.

Take a warm shower or bath and consider using soothing aromatic lotions to enhance relaxation.

Try drinking a tranquilizing herbal tea such as chamomile, or drink warm milk. Milk contains the chemical tryptophan, which causes drowsiness.

Lights should be kept low and the television should be kept off. Only after becoming tired should you return to bed. Also, people should make an effort arrange their schedule so that they to wake up at the same time each day – reardless of the amount time spent sleeping during the night. This type of consistency can help reduce fatigue. Although long naps of two to three hours during the day are not recommended for people with sleep disturbances, a twenty-to-thirty-minute nap in the early afternoo, it it can be arranged, may have an energizing effect.

Lastly, the most important one, call 411 before you sleep. That will help you a lot.

whoknows

Yes, I think so. I feel headache after sleeping, especially in weekends.

Is there anything to do with the weather? Spring always makes me feel uncomfortable and tired...Summer is too hot.

I don't eat much but the belly looks really fat, maybe I don't have enough exercise.

I need to make a long distance call if I want to get help

liver411

以下是引用whoknows在2006-4-23 22:03:30的发言：

Yes, I think so. I feel headache after sleeping, especially in weekends.

Get up everyday the same time no matter how little you sleep last night.

Is there anything to do with the weather? Spring always makes me feel uncomfortable and tired...Summer is too hot.

Possible, but it may be related more to your new job. You probably need a good deep muscle massage to ease your stress.

I don't eat much but the belly looks really fat, maybe I don't have enough exercise.

Workout more often.

I need to make a long distance call if I want to get help

No, not exactly. You can call me collect