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Learn how to get a good night’s sleep and boost your physical and mental wellbeing

Half of us do not get enough sleep and are even struggling to get quality sleep we need.

And that means that the British are more likely to wake up tired and anxious that people in other parts of Europe.

Your body knows how to sleep – which is integrated into the DNA of every cell of your body 75trillion

So what has gone wrong.?

A lot of factors that affect our ability to sleep, but to address these issues can begin to sleep deeply and effortlessly again.

And sleep therapist Dr. Nerina Ramlakhan reveals how do just that in his new book fast, fully awake Asleep.

She says: “Sleeping pills are not the answer They are a one size fits all approach deck for the treatment of sleep disorders and so will never be able to give you the sleep you need [

“a lot of people struggling to sleep think there should be a complicated problem, but often is very simple. With the right changes you might see a difference in just 72 hours. “

Why we have trouble sleeping?

For many life is now so hectic and demanding that regularly rely on the body’s hormone stress, adrenaline, to spend the day.

This sends the nervous system into survival mode, when the body senses that it is under threat, and not sleep soundly because that is not conducive to survival. we are also constantly connected to the outside world by technology and have . lost the ability to be silent

Dr. Nerina says: “Everything we do during our waking hours on the pillow ends

.” the definition of a good dream is to be able to sleep without much effort, to awaken during the night, which is normal, but to be able to go back to sleep relatively effortlessly again, and to wake up the next morning with good energy and be able to look forward to the next day.

“That is what we should all be aiming for.”

I -eye closed Why is it so important?

We are designed to spend a third of our lives sleeping. This is vital for the body to recover from the previous day and prepare for the next time.

this does not all happen at once. At different stages during the night the body gives priority to muscle repair, detoxification of the liver and lungs, and ensuring our levels of thyroid hormones are balanced. And sleep not only helps repair our bodies.

Dr. Nerina says: “There is something quite magnificent happens when we are sleeping While it is not the only physical healing that takes place, but also mental, emotional and spiritual healing also

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“the right quality of sleep at the right time is needed, so oversleeping and lying on the weekend is just dream away. It will not help make the dream of good quality is lost during the week.

“When my patients are getting a good sleep, his passion, inspiration and joy of life becomes. It affects everything, so we need to give sleep the respect it deserves.”

Martini sensitive sleepers and sleepers

Some people find it easier to sleep than others. At one end of the spectrum they are what Dr. Nerina called Martini sleepers. These are the people who can sleep anytime, anywhere and everywhere.

At the other end of the spectrum are sensitive sleepers who wake up at the slightest noise. They are sensitive to odors, temperature and even which side of the room they sleep in.

Some are sensitive sleepers from birth, others occur as a result of stress.

Dr. Nerina says.. “If you are going through a period of sensitivity is necessary to pay more attention to how they can improve sleep But Martini sleepers are not necessarily immune to the problems of sleep quality his dream and the impact on them can be linked to the same problems

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He adds. “I see a lot of sleepers Martini who say they do not need anything like that, I can not stop sleeping. That is a problem in itself. “

Make your bedroom a sanctuary

To begin your journey for a better sleep, Dr. Nerina’s advice is to start with external influences, then work your way up. This usually means starting with the bedroom.

for many of us, our bedroom is an extension of our wakefulness or even our working day. we watch TV in bed late and sleep with the tablet or smart phone on the nightstand, so a good start is to banish all the technology in the room.

Dr. Nerina says: “we do not want that sleep is associated with or affected by the waking hours. It should be a sanctuary, a place to go for rest.

may be that some people see his bedroom as the enemy, the place you really can not sleep, so they begin to fear him. If so, you need to think about how you can change your bedroom. “

This could mean opening a window to keep fresh air circulating through the night. If noise is a problem, try turning on a fan to provide white noise that drowns the most disturbing sounds.

“Keep your room tidy and make the bed every morning, so it is a virgin when you come back to it every night.

Dr. Nerina adds: “If you are still struggling, try changing the quilt or bedding, or add a new glass or glass that brings a peaceful feeling to the room and helps you aside all day.”

Dr. Nerina five “non-negotiable ‘

drink plenty of water to stay well hydrated

When it comes to change your style of life, there are five non-negotiable issues Dr. Nerina tell all your patients that can help improve your sleep.

  1. Eat less than half an hour to get up
    Dr. Nerina says: “As a physiologist doing this for the past 20 years, I realized . most patients who had difficulty falling asleep or staying asleep breakfast were not eating “they were the ones who were more likely to be running on adrenaline.”
    eat just eight almonds and two dates – only 150 calories with the right combination of proteins, fats and carbohydrates – when rising blood will stabilize and prevent your body to produce adrenaline and other stress hormones that sets the tone for the whole day
  2. Stay well hydrated
    Many of us have such hectic life that we spend much of our time dehydrated. our body is 70% water, and we have to keep fluid levels topped up. Try to drink 2 liters ( 3 ½ pints) of water each day.
  3. Reduce caffeine consumption
    prevents the body from producing melatonin hormone sleep and prevents the liver break down adrenaline that can keep you awake. The half-life of caffeine is five hours, so if you have a cup of coffee in 17:00 , half the caffeine will still be in your blood 22:00 maintaining
    awake.
  4. initiating an electronic twilight hour before bedtime
    This may be difficult in the modern world, but in particular, try to stick to a screen and not use your smartphone while watching TV. If checking your phone is the last thing you do before going to sleep, it can seriously affect your sleep, because it produces the chemical dopamine-up calls.
    To avoid technology completely, try reading a book before bed, write a gratitude journal of everything good that has happened to you that day or do some yoga.
  5. get to sleep before midnight at least four times a week
    Many of us start to feel sleepy around 9- 22:00 but override that signal nap before dinner or watching TV. Dr. Nerina says: “Even if you’re not asleep by 22:30 , go to bed earlier helps draw their energy and prepare for rest.”
    Lift height up early and start feeding down and gradually begin to notice that you feel relaxed, drowsy and eager to get to bed.
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The benefits of sleep

Sleep adequately prepares you for the day AHEA

In many cases, these simple steps should be enough to help you get a good night’s sleep and wake up with energy and balance of hormones to help confront the next day.

Dr. Nerina says: “The dream and life are linked You can not look at the two separately The aim is to ensure that you are sleeping very well so you wake up with the necessary energy.. to face life.

“life can be gloriously messy, so we need good energy to face the challenges ahead and have a better chance of dealing with them.

“That, in turn, means a better chance of being able to sleep better. It’s a cycle. How we live impacts on how to sleep and your sleeping impact on how you live . “

the five stages of sleep

steps 1 and 2: light sleep

lasts a few minutes and is easily interrupted. Melatonin levels and sleep deficit are high. the tension is released, therefore, why are you awake with a jerk.

Steps 3-4: deep sleep

deep, dreamless non-REM (rapid eye movement). The first 90-minute cycle tends to be longer and deeper our sleep to miss if you delay going to bed. Virtually no dreams or movement. It includes seven to 10 minutes of REM.

Step 5: REM

As it progresses sleep all night, the REM stage lasts about 45 minutes.

rapid eye movements signal the brain to try to examine the events taking place in the world of dreams. The body enters a state of paralysis that prevents you from acting out your dreams.

REM sleep stimulates the brain regions used in learning, and information presentation day and consolidated in our working memory, so wake up mentally sharp and clear.

If you have dealt with a lot of information that day, because they need to get more hours of REM sleep that night.

Are these beliefs that ruin your sleep?

couple sleeping in bed

Thinking about these negative thoughts can stop you going to sleep or affect their quality:

“should not wake up during the night”

Sleep studies show that the average person really wake up about 10 times during the night. Is totally normal waking and even go to the bathroom. What is not normal it is to wake up and check emails prices / social media / communication action then, stay awake fretting.

“I need to know the time”

This is one of the most disturbing sleep. If you wake up and check the time then you can then calculate your sleep and how you may feel tired the next day. If you do this obsessively kept awake why do it?

“I need 7-8 hours of sleep to function”

are fixed in the amount of sleep that is / are not getting? Our sleep requirements are affected by many factors, but if you feel refreshed after only 5 hours, then it is likely to get enough.

“It is useful to measure my dream”

If you have sensitive sleep and using an intelligent device (which actually are not as accurate) to record their Kip this is just going to make you more anxious about it.

“should take a nap during the day”

recommend me nap, especially those who have developed a fear of going to bed, as they are having trouble sleeping or those who are “tired but wired ‘. Napping can reprogram your body to rest, relax and let go.

Courtesy: Daily Mirror

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