Sleep by Brian Adams

Exact Blueprint on How to Sleep Better and Feel Amazing

Brain Health, Memory Improvement and Increase Energy

Everyone likes to act busy. Often, we can’t get into the relaxed state of sleeping. Many things can be still on our minds. There is also a lot of artificial lighting around us which can make sleep more difficult. Noise is another issue to grapple with. This book is a blueprint which is supposed to help you to sleep more easily.

A Common Problem. Sleep problems are very common indeed. Many health problems are associated with the lack of sleep. The amount of sleep modern society gets is diminishing. Stress can be good, but excessive stress will prevent you from falling asleep at night. Money and work are common stressors. It is important to talk to someone close to you. Take time for self-care and to walk around. Learn to say ‘no’ and be kind to yourself. In a busy life, it requires effort to take a step back and to slow things down a little. You need to set personal boundaries on work/personal time. Time management is an important discipline to set. Do the laundry quickly, preferably, at the start of a weekend morning. Reduce the amount of time you spend on television. Reduce the amount of time spent on social media. If you work from home, it is still important to get up at the same time every day and keep a routine. Write down a list of goals the night before. It is important to remember not to procrastinate. Learn to regain control of your life and stay centred.

Those of us who work at home are especially vulnerable to work invading other sectors of our lives. Where does work end and the rest of your life begin? For those who work at home, it’s a tough call. – Brian Adams

Using the Time You’ve Taken. Take control of your time. Exercise can help you improve the quality of your sleep. Those who engage in vigorous activity can sleep better. Late afternoon is the best time for exercise. Yoga might work as well. Swimming is also proven to increase sleep quality. One can swim in a public pool etc. Geo-caching is an engaging hobby and you can go with your friends. It is like an ‘outdoor’ treasure hunt of sorts. Cycling is useful as a form of exercise too. Deep breathing can help as well. It can help ease anxiety and tension. Keeping a diary will help you identify what is causing you stress. It is important to set time aside to document things in a diary. Choose a lavish journal. Focus on the events which stand out and are memorable in nature. Any event has an impact on you. Process such events and understand how they affect you.

But the US National Sleep Foundation’s study found that the timing of exercise can have an impact on how you sleep. For example, exercising at night can actually lead to decreased sleep quality. Exercise raises your body temperature and your body can take up to six hours to cool down. – Brian Adams

A Sacred Space. Make your bedroom a sanctuary for sleep. Do not watch television while lying in bed. Television can cause over-stimulation. Do not play with mobile devices too close to bedtime. Light inhibits the production of melatonin, a hormone which aids sleep. Also, do not read in bed. If your pets are in the bedroom, sleep quality may be affected as well. The solution is not to let them in. ‘Blue light’ is good as it will keep you alert and focused. However, it is not good for sleeping. Those who hoard and mess up their desks will have trouble sleeping as well. Items which are not used should be kept aside. Sex can increase the level of oxytocin in your body. Relaxing aromas may help as well. Circulation of air and temperature is important as well. Reward yourself with comfortable bed-sheets etc.

Sleep Hygiene. It is important to go to bed at the same time every night. Avoid coffee and caffeine late into the night. Try not to eat after 8pm. Practise certain rituals before you go to bed. Slow down and take a breather late at night. Dress for sleep success. Always brush your teeth and wash your face before you sleep. The Big ‘S’. This is a common problem. To resolve it, avoid smoking and drinking alcohol.

Helpful Sleep Tips. Avoid stimulants and depressants. The bedroom should only be used for sleeping. It is important to create an ideal sleeping environment for yourself. A pre-sleep routine will help you. One such activity could be meditation. Avoid looking at your hand-phone excessively before bedtime. Naps are wonderful and are unlikely to affect your sleep cycle. Sleep at the same time every day. Naps should not last more than 30 minutes each time. Remember to keep hydrated during the day. A lack of water will prevent your body from forming serotonin. The best time to exercise is in the mornings. Eat only light dinners. Eating too close to bedtime will cause your stomach to rumble and it might cause stomach pain too. Expose yourself to as much natural light as possible in the day. Try massage. Write down what is worrying you.

Consuming alcohol makes you sleepy, but you don’t get as much REM sleep if your body is filled with alcohol. As a result, you are not going to have restful sleep and are going to be tired the next day. – Brian Adams

The stress of wondering what the time is could keep you up. Your brain will remain active, trying to process the stress you are feeling, constantly thinking about how long you have left to sleep. Hence, it would be helpful to just avoid looking at the clock altogether. – Brian Adams

The Benefits of Getting a Full Night’s Sleep. Sleep can boost happiness. The main reason why people are unhappy is because they lack sleep. Sleep helps your body to repair and function well. It makes sex more fun too. To build muscle, remember to get sufficient sleep. Your mind loses its cognitive function if it lacks sleep. Your mental performance will certainly improve with more sleep. Sufficient sleep reduces risk of contracting diabetes. Stress will keep you awake. Adequate sleep can help you save on medical bills. A lack of sleep affects your reward system in the brain. As a result, people crave for stimulants like alcohol etc. Better sleep can help cure headaches. Lastly, adequate sleep can boost your immune system. With the benefits listed above, there is no doubt that sleep is important and should not be sacrificed.

It may seem odd, but by sleeping right you are actually going to make it a lot easier to get muscular. This has to do with what your body does while your brain is asleep. While you are asleep, one of the most important processes that is going on within your body is the repairing of your muscles. – Brian Adams

In fact, a lack of sleep is one of the most common causes of obesity. No matter how much you work out, it will all be useless if you are not giving your body and mind adequate time to shut down and regulate the various functions they are responsible for. If you can’t seem to lose weight, chance are it’s because you’re not getting enough sleep. – Brian Adams

Common Sleep Misconceptions. Sleep is not just a passive activity. Older people need just as much sleep as younger people. It is not wise to repay sleep debt on the weekends. Even if you try to do that, you might feel fresh at first. However, in the long run, it will take a toll on your body. Snoring indicates that one of your passageways are blocked. As a result, it is more difficult to achieve REM sleep. Sleeping pills are not good if you become too reliant on them. In the short term, it might help to cure insomnia. Teenagers generally need 1 to 2 more hours of sleep per night than adults. There are adverse health effects associated with oversleeping as well. The amount of sleep an individual needs might vary from person to person. Some people are more productive in the day and prefer to wake up early in the mornings. That is perfectly fine. However, it is important to understand what the best time you should sleep is. Energy drinks do not help much as your body will crash once the sugar effect has dissipated. When sleepy, try to avoid driving. Yawning actually cools down the face and helps us to relax. It makes it easier for us to sleep. It is not because sleepiness causes us to yawn. Do not worry if you yawn a little too much. Eating carbohydrates near to bedtime will also enable you to sleep more easily. A glass of warm milk might do the trick too. Counting sheep is not a good idea. Try to avoid coffee 4 hours before you head to bed. If you are unable to fall asleep, pick up a light read etc and that will stimulate drowsiness in you. Dreams are important in helping us deal with trauma and grief.

Sleeping less than 7 hours a day slowly increases sleep debt. If your daily sleep time is as low as 4 hours, you will find yourself horribly sleep deprived within a week, with a negative impact on your health hitting you hard. Make the time to sleep at least 7 hours a night, it’s worth it in the long run. – Brian Adams

Caffeine gets processed and metabolized fairly quickly. The caffeine gives you a quick buzz that can last for about 2 hours, after which you will either go back to normal or will experience a minor crash. By that time, your body has removed all the caffeine from within via your urine. – Brian Adams

Little Known Facts About Sleep. If it takes you less than 10 minutes to fall asleep, you are probably suffering from sleep deprivation. It is normal when you find it difficult to wake up early in on Monday mornings. Animals do not delay sleeping as they know it is beneficial for them. Insomnia can be caused when the employee works on shift duties. Insomnia refers to the quality of sleep and not the length of sleep. You can sleep 6 to 8 hours per night and still experience insomnia. Sleep deprivation is similar to alcohol intoxication. Sleep helps with the regulation of hormones. Lack of sleep can cause weight gain. In the past, people were paid to get people out of bed. A regular exercise routine will certainly help you a lot. The biggest cause of insomnia is actually the Internet. The fact is that we spend one-third of our life sleeping. Cats spend about 70% of their lives sleeping. Giraffes only sleep about 30 minutes a day sleeping. The longest anyone has gone without sleeping is 11 days. People do not sneeze when they are asleep. Most people die after being sleep deprived for 10 days. You burn more calories while sleeping as compared to watching television. It is possible to control your dream. This is also known as lucid dreaming.

People have always found it difficult to wake up when they face a day of work and toil ahead of them. This is a natural psychological response. While sleeping we are at our most comfortable. Our serotonin levels skyrocket and we experience a feeling of contentment. Work, on the other hand, represents just that: work. When that comes at the expense of sleep, it makes it extremely difficult for you to get out of bed. – Brian Adams



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