What Are Some Tips for Better Sleeping?

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Most people fail to even recognize the basic principles of sleep. We don't realize that on average we need seven to nine the range is seven to nine hours on average we need eight hours. So you need the right amount but also just as important is the right timing. When you open your eyes in the morning and expose yourself to light that's one of the strongest setters of a clock in your brain that will help you get up every morning, so that you can wake up feel really awake and refreshed, and then be able to get to sleep at night at the right time so that you can get the amount of sleep that you need and that lock not only does it set the rhythms of normal sleep and wakefulness but it also sets many other physiologic rhythms throughout the body.

So sometimes we just think I go to sleep at night that's really just to help me feel awake during the day. Sleep has an impact on all physiology throughout the body and over the past ten years there's been a tremendous amount of literature to show us how important sleep really is.

The first thing I'll tell people to do is to focus on one of the principles first because most of us really don't have good sleep habits and it's hard to change everything so take baby steps. So the first thing you should try and do is keep a consistent wake up time. What that will do for you is set the clock in your brain.

What we tend to do is all week long try to meet demands and expectations we cause sleep debts, so we're literally tired going into the weekend and what happens then is we tend to sleep and try to make up for that lost sleep all week long. The problem with that's that reset the clock of you, typically you're getting up at 6 o'clock, 7 o'clock in the morning to get to work and meet demands and decide to sleep until 10 on a Saturday.

Well, I've reset the clock and as far as the clock is concerned your new wake up time is 10 am and if you need seven or eight hours, you don't need to get to bed at 12 midnight to get those 8 hours, your brain is shifting your time to bed to a later time, so can imagine on Sunday night, you're gonna struggle to get up out of bed and what we tend to do is we [INAUDIBLE] you might get up Monday morning you feel like you're depressed and all, I got to go back to work and what you might not realize is what you're actually sensing is sleep death and that the off-kilter of the circadian rhythm.

So you have actually shifted circadian rhythm and you won't feel well, you really won't. So just simply getting up same time everyday and on the weekend try not to get up past one hour, past your usual wake up time, is one of the best things you can actually do.