7 Steps to Sweet Dreams Presentation Transcript:
1.Steps to sweet dreams
2. Poor sleep is a really important matter as it affects everything from your job performance and sex life to overall health.
There is an association with feelings of hostility, depression, and anger, as well as higher risks of diabetes and heart disease.
Here, some easy ways to sleep tight and well in the night.
3.Stop annoying noises
Snoring, beeping or traffic and whatever keeps you awake is better to tune it all out with a relaxing soundtrack. Put a comfortable and easy to wear pair of headphones, as in ear phones are dangerous as you sleep, and have a nice sleep.
4.Prepare your body
Everything that can help you relax is useful. A new technique proposed is to curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck. That will relax your whole body and make you want to sleep.
Keep a diary of your daily routine as everything can affect your way of sleeping and your sleeping habits.
Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, as well as your total sleep time.
If you want to sleep better, you should have a smaller temperature than usual. Set your thermostat to around 65 degrees or lower. If you kick off the covers, then try a cooling mattress pad, moisture-wicking sheets, or a pair of breathable cotton pajamas.
Instead of thinking of anything you did during the day, try doing that at least two hours earlier, so your mind’s not racing when you turn in.
Right before bed, try relaxing with an imagery exercise: Picture any tranquil scene, like a day at the beach. Over time, the new routine will help cue your brain to settle down.
There is no need to analyze why healthy eating makes the best for you and your sleep routine. Avoid sugars and heavy meals before bed as they give energy that you don’t need that moment and prefer some fruits and veggies.
If there is no need to drink coffee and you want to have a regular sleep routine, it’s easier to stay away from coffee or tea, cola or anything with high dose of caffeine.