How can we get a good sleep?

Tips for a better daytime habits
→ Do not nap during day time.  Try to avoid nap if you have trouble sleeping at night.  Taking nap will throw off you body clock and you will find especially hard to fall asleep at night.
→ Do not drink alcohol and caffeine.  Alcohol and caffeine drinks will stimulate your body cells and keep you awaken.  
→ Do not smoke.  Nicotine is a stimulant and keep you awaken.
→ Check body iron level.  People with iron deficiency tend to have difficulty to go into sleep..

Tips for a better pre-sleep tune
→ Go to bed at same time every night and even during weekend.  When our body get used to the routine, it will provoke us to sleep by sending message from our circadian clock.
→ Fit in your own bedtime tune.  You can help yourself to fall sleep easily by listening to some soft music or drinking a cup of relaxing herbal tea.
→ Relax your body before sleep.  You can do some breathing exercise to relax your whole body helping it easier to go to sleep.
→ Do not exercise before sleep.  Exercise will stimulate blood circulation and body muscles.  It takes time to calm down your body to go into sleep.
→ Do not over eat before sleep.  It will cause indigestion and affect your sleep.  

Tips for a better sleeping environment
→ Bed only for sleep.  It is not recommend to do your works or watch TV in your bed.  You should create a bedding environment for your body to recognize.
→ Quite bedroom environment.  A quiet and peaceful bedroom environment helps fallen asleep.
→ Comfortable bedding.  A suitable mattress, a comfortable pillows and cotton sheets helps one to fall asleep easily.


Sleep - How much sleep do we need?
How much sleep do we need?
It is hard to set a standard sleeping hours for all people.  Though it is highly recommend to have 8 hours sleep every night in order to have our body function effectively, not every adults can sleep straight 8 hours thought night.  There are a number of factors affecting the amount of sleep we need, such as our daily activities, our age and our genetic make up.  To determine whether you have enough sleep or not, if you wake up in the morning find your self fresh, you are fine.

Infants – About 16 hours sleep per day.
Babies – From 6 months to 3 years old, about 10 -14 hours sleep per day.
Children – From 3 to 6 years old, about 10 -12 hours sleep per day
         From 7 to 9 years old, about 10 hours sleep per day
         From 10 to 12 years old, about 9 hours sleep per day
Teenagers - About 8 - 9 hours sleep per day
Adults - About 7- 8 hours sleep per day
Elderly - About 8- 10 hours sleep per day

More information on Sleep Apnea,Insomnia,Sleep Disorders & Snoring, please visit  http://sleepapnea-insomnia.blogspot.com