Couldn’t you sleep last night? Get beauty sleep by following tips from Sleep Foundation. When is the last time you woke up feeling refreshed and energized? An estimated 50 to 70 million Americans suffer from a chronic disorder of sleep and wakefulness, which hinders daily functioning and results in negative health consequences, according to a report published by National Academies Press called, “Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem.” The report states that hundreds of billions of dollars a year are spent on direct medical costs associated with doctor visits, hospital services and medications.
The snowballing effects of sleep loss and sleep disorders are associated with a wide range of serious health problems including an increased risk of hypertension, diabetes, obesity, depression, heart attack and stroke. The Sleep Foundation states that “sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. And, contrary to common myth, the need for sleep doesn’t decline with age (although the ability to get it all at one time may be reduced).”
So what’s the secret to restful beauty sleep? The Sleep Foundation provided these tips:
* Pass up caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can set back your falling asleep, and alcohol may disrupt your sleep later in the night.
* Exercise regularly, but a few hours before bedtime. Working out close to bedtime may keep you awake because your body has not had a chance to cool down.
* Use your bed only for sleep or sex. Associate your bedroom with sleep.
* Skip naps during the day if you have trouble sleeping when you go to bed.
* Make your sleep environment it as pleasant, comfortable, dark and quiet as you can.
* Develop a regular, relaxing bedtime routine such as a hot bath so you can unwind and signal your brain that it’s time to sleep.
* If you can’t fall asleep after 30 minutes, get up and do something relaxing, such as listening to soothing music, reading until you feel sleepy or meditation.
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