Your Reward For A Week Well Done: Reading A New Romance

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We all know skimping on or skipping sleep maybe hurting you somehow, but chances are you’ve done it. Whether to study for an exam, meet deadlines, finish projects or simply because you got stuck in an airport, pulling an all-nighter happens.

Maybe you’ve been pulling an all-nighter multiple times in a week, and you think nothing is wrong, you’re fine. But sleep deprivation can actually have serious short-term and long-term consequences. You just don’t see it now.

So, ‘why is getting good sleep so important anyway?’. Simply put, it improves the overall quality of your life and it makes you a better employee (or employer). Some side effects of poor sleep may be obvious, such as yawning and tiredness during the day. This can make it difficult to accomplish the tasks at hand. Yet people with bad sleep habits also tend to be more irritable, which negatively impacts your ability to coordinate productively with your colleagues.

It’s generally recommended to sleep for at least 7-8 hours a night. Do you know that even mild sleep deprivation has negative effects? you’ll highly likely experience negative moods and poor cognitive function. A poor night’s sleep can also have broader health implications: doctors have linked insomnia to mood disorders and even weight gain.

Trying to get ahead on your responsibilities doesn’t have to come at the expense of getting good sleep. But if you really have to pull that all-nighter and find it difficult to reset your body after working into the wee hours of the morning, the following tips will help you learn how to get good sleep at night and recover from sleep deprivation.

1. Learn From the Sleep Habits of Successful People

The benefits of sleep go way beyond preventing your eyes from getting dark circles. Sleeping is an essential part of your lifestyle as a whole. Your best potential is there, but it might be hidden underneath a sleep-deprived fog.

People who accomplish great things start by making sleep a priority. This may seem obvious, but when rest is at the forefront of your mind, it’s easier to focus on how to get a good night sleep instead of worrying about work.

2. Prepare a Healthy Dinner

This is the first part of your evening that will set the tone for sleep. Steer away from red meat and fatty foods, as well as foods that are high in salt or sugar. These build up acids in your stomach that can spread to other parts of the body.

You should also avoid alcohol. It’s digested quickly which will cause you to wake up frequently during the night.


3. Create a Nightly Ritual

Preparing your body for sleep starts by establishing a regular routine for each night. This signals to your body that it’s time for bed. Try reading something light or drinking a cup of chamomile tea, which has been used for centuries as a sleep aid.

4. Choose the Right Mattress

If you’re tossing and turning throughout the night, this is a signal that it’s time to get a new mattress. The proper mattress can work wonders on your sleep cycle: it should relieve pressure points throughout your body so you’re less tempted to roll over and interrupt your dreams.

There are many different kinds of mattresses, and each one comes with its own unique qualities. Innerspring and pillow-top mattresses offer lumbar support. You may also want to consider a memory foam mattress. There are several benefits to this: the foam material is incredibly soft, and it conforms to your body’s shape for weight support and temperature regulation. Not only that, they are allergy friendly because memory foam prevents the buildup of dust mites.

When you buy memory foam mattress, though, it’s important to be extra selective when buying online. Reading reviews can give you a good idea of what you’re in for, since you won’t be making your decision in-store. Sites that offer 100-day trials are going to be your best bet. This gives you enough time to make a decision about whether it’s a good fit for you.

5. Turn Off Your Devices

Don’t stay up late checking “one last thing” on your smartphone or tablet. The bright screen tricks your body into staying awake longer. This affects your circadian rhythm, which is the name for the 24-hour cycle that regulates your sleeping and eating patterns.

Try setting a timer or using an app to keep yourself honest in your goal to reduce screen time at night. Some apps can track your data usage and shut off your device once you’ve hit a certain threshold.

6. Stretch it Out

Incorporating a set of stretches into your evening is another great way to prepare your body for sleep. It also helps you get ready for the next day: your muscles will be loosened and relaxed, so you won’t experience any stiffness when you wake up.

The best nighttime stretches open your chest and hips after a long day hunched at your desk. They also reduce tension in your back. Start by rolling down until you reach your feet. Follow this by assuming a sitting pose and stretch all the way forward. Sit in a diamond shape to open up your hips. If you try these stretches regularly, you’ll find that you feel more peaceful.

7. Make a Gratitude List

This tip is so easy and quick to do, but it will make a big difference in your outlook! Before you turn off the light, jot down a list of five things you were grateful for during the day. These can be big things, such as finally meeting a deadline or closing a deal. Or you can write down small things such as your morning cup of coffee and a friendly chat with a loved one.

The gratitude list exercise encourages you to reframe the way you think about each day. It reduces stress by focusing your attention on the positive. When you set worries aside before bed, the only thing on your mind is relaxation and sleep.

Time For Bed!

Ultimately, settling in for a good night’s sleep is the best gift that you can give yourself. It’s a reward for working hard – you’ve earned time to unwind. When you drift off to dreamland at last, you know that you’ve set yourself up well for a productive day in the morning!

We all know skimping on or skipping sleep maybe hurting you somehow, but chances are you’ve done it. Whether to study for an exam, meet deadlines, finish projects, or simply because you got stuck in an airport, pulling an all-nighter happens.

Join and crush a stereotype or two>

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