Good Lifestyle

As a medical doctor of Yale medicine with more than 20 years of experience taking care of patients withsleep problemsI know that lack of sleep makes people misty, grumpy, hungry, and less attractive for others. It increases the risk of accidents of motor vehicles and chronic diseases. Sleep, on the other hand, people feel fabulous, superb, and the function of optimal performance and improve overall health and well-being. Here is my top 5 tips to get sleep of your best night. Read on and to ensure your health and health of others, do not miss theseSymptoms that everyone needs to know during this pandemic.

Start by determining your awakening time for the week and try not to vary too much on weekends.

Set an alarm (on your phone if you wish) 8-9 hours earlier than your wake up time desired. When the alarm is triggered, turn light emitting devices (for example, cell phones, electronic readers, etc.) and start relaxing by doing something relaxing. Develop a pre-time routine from bedtime. Avoid things like alcohol or nicotine that can have a sleep impact.

If it takes a while to fall asleep first, do not stress or "try" to sleep; Just get up and come back to your outward ritual until you feel sleepy.

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If you set a morning alarm, set when you need to get up. Do not use the snooze button before your wake up time, because it comes to fragment your morning sleep. Outside morning walk, exercise and / or breakfast with protein can help strengthen your circadian rhythm. Start reducing caffeine consumption, especially afternoon.

If, for any reason, you are not able to get enough sleep one night, it is perfectly well at the nap in the day. Just keep it relatively short (20 minutes) not to wake up Groggy and relatively early in the day (before 15 hours) to avoid doing more trouble falling out in the evening.

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Sleep deprivation is associated with a decrease in attention, prolonged reaction time, a decrease in vigilance, an increase in errors, a decrease in memory and learning, worst physical performance and mood with impaired faculties . Medical disorders related to the absence of sleep or sleep disorders include obesity, type II diabetes, cardiovascular disease, cancer and depression, among others. Sleep deprivation has been linked to major disasters such as Exxon Valdend's black tide, but also increases the risk of motor vehicle accidents and work-related accidents. Centers for control and prevention estimates that drowsiness can lead to up to 6,000 fatal accidents each year. Adequate sleep improves attention, vigilance, performance, mood, learning and memory and is essential for optimal health and well-being. And to cross the healthiest life, do not miss:This supplement can increase your risk of cancer, tell experts.

Janet Hilbert, MDIs an expert in Yale Sleep Medicine and Assistant Professor of Clinical Medicine at Yale School of Medicine.