Pretty and Healthy Life

With the Following Ways...
 

Sleep? Hmmm, I’m very glad to imagine it. By sleeping, we can get new energy and make our body relax. At the same time, sleeping has good impact on our health mentally and physically. Sleep was long considered just a uniform block of time when you are not awake. Sleep needs vary from person to person, and they change throughout the lifecycle. Most adults need 7-8 hours of sleep each night. Newborns, on the other hand, sleep between 16 and 18 hours a day, and children in preschool sleep between 10 and 12 hours a day. School-aged children and teens need at least 9 hours of sleep a night.
Some people believe that adults need less sleep, as they get older. But there is no evidence to show that older people can get by with less sleep than younger people. Older people are also more easily awakened. Sometimes we can get enough sleep or we cannot sleep at all due to many reasons. For those who suffered from insomnia, such as narcolepsy, sleep is no longer considered as a means of refreshing.
Do you have difficulty getting to sleep? Millions of people experience insomnia, and when you have a demanding job or a fussy baby, a night of not being able to sleep can feel tortuous. Everyone suffers from insomnia at some time. Insomnia has a strongly negative affect on your looks (hence the term, "beauty sleep"). Under eye circles, blotchy skin and bleary eyes are only three of the drawbacks of insomnia.
Insomnia is caused by so many factors that you can have one reason or six, each one potent enough to keep a person awake. Here are some possible causes, such as stress, too much drinking caffeine, too much alcohol, exercise later in the evening, diet, depression, anxiety, pregnancy symptoms and hormonal fluctuations. Sleeplessness is also one of the symptoms of menopause. 
 
What is the solution to overcome insomnia?
 Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
 Don’t drink too much water when you are going to bed
 Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep. 
 Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it
 Find the situation that makes you feel relax. If you're generally content with the way your hormones are performing, you may choose to induce sleep by having a hot bath at night. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, if hormones are causing you real problems, try herbal remedies. 
 Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
 No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
 Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot. 
 Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
 Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
 Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.