Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension).
People that do not sleep well are usually grumpy and angry that is because your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. Some people even start hallucinating because of lack of sleep. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.
You can improve the quality and quantity of your sleep by implementing certain changes can make you sleep better. Get yourself into a routine. Try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, your mind will expect that the bedroom is for daytime activities.
Limiting food and activities before bed will help you fall asleep faster, having an activity to do before bed may make you more alert and slowing the process of falling asleep.
How much exercise do you need?
Most people usually feel tired throughout the day, especially after lunchtime they feel sleepy and would rather stay indoors and watch television for the rest of the day.
Exercise is a great way to increase your energy level and fight off feelings of fatigue. A few minutes of daily exercise can really transform how you feel and also how much energy you have towards getting through your day.
Research shows that even among people with chronic illness like insomnia, cancer or heart disease, exercise can ward off feelings of fatigue and help people feel more energized.
Studies have shown that people who exercise for a minimum of an hour a week divided into 2 of 20 minute sessions per day have more energy levels to take them throughout the day than people who do not exercise at all.
The trick is exercising when you feel fatigued. Tired people generally do not want to put on their sneakers and go for a run. They can come up with all kinds of excuses of why they cannot go and exercise at that very moment.
The good news is that even a little bit of increased activity seems to be helpful. Just increasing your heart rate up for a few minutes can getting you feeling better and further research proves that a few minutes of exercise a day and help you fight off stress.
When trying to exercise for more energy, the hardest thing to do is schedule the time. Choose a consistent time that you can exercise daily (like first thing in the morning, just before lunch or when you get home from work).
Make your goal to exercise at least 4 days a week and never go more than 1 day without exercising. It becomes harder to go back to your routine if you spend more time away from it. That way, you’ll never get out of the habit of exercising.