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What is Insomnia?

Insomnia is a common sleep disorder that can make it difficult to fall asleep, difficult to fall asleep or cause you to get up too early to fall asleep again. According to research, about 58% of Malaysians face insomnia, and middle-aged people had portion for about 56%. Most of the reasons are due to stress from work, family and other psychological problems. Insomnia will not only reduce your energy and mood, but also damage your health, work performance and quality of life. The consequences of insomnia are not visible in short term but it harm our body in the future.

Ten Tips to Beat Insomnia

In order to solve this problem, we had some strategy to fight with it. These methods are simple and doesn't require any medical assist. These methods are able to apply to anyone and need long-term persistence, you will see the changes to your body and upgrade your living lifestyle.

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1. Go to bed and go to bed.

Go to bed on time, try not to exceed 11 o'clock in the evening, turn off the lights when you go to bed, and go to bed. People who are prone to insomnia should go to bed only when they are sleepy. The result of going to bed early is often \"I want to sleep...\", which will only increase psychological pressure. If you can’t fall asleep for half an hour, it's recommended to get up and do things like reading or listen to some music, watch TV, and then wait until you feel sleepy and that's the best time to bed.

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2. A good environment to sleep

Keep the bedroom clean, neat, away from noise and light disturbance. Keep the room temperature which makes you comfortable, keep the room temperature maintain 24℃-26℃ to get the best comfort to the body. Pick a cozy bed and a soft-smooth bedsheet, recommended GAIAS bedsheet which can give you the most comfortable feels while you are sleeping.

3. A correct sleeping posture

Choose a lying position that makes you relax your body. It is normally recommended to lie on the right side and bend your legs slightly, then relax your body with one hand bent on the elbow and resting on the thigh. Of course, you're free to use any posture that makes you comfortable and fall asleep easily.

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4. An exercise before sleep

''To sleep better at night, get moving during the day.'' It is recommended to do a light intensity exercise such as yoga, stretching, and swimming leisurely before 90 minutes before you go to bed.

5. A proper diet control

A light diet rich in protein and vitamins is appropriate for dinner, don't eat too full in dinner and try to eat less indigestible or greasy food with an irritating taste. Avoid having alcohol drinking, coffee or tea, in 2 hours before sleep. Maybe try to replace them with a cup of hot milk.

6. Have a optimistic attitude

Try to relax before going to bed, don't think about any irritable things, and keep your mood cheerful. Take a deep breath and listen to some slow-paced music if you want, it may help you achieve a tension-relieving mood. Some people always think about falling asleep and are very worried about not being able to fall asleep and are nervous. This anxiety will make the brain not rest and make you even more sleepless.

7. Take a shower before going to bed.

Taking a hot-bathing may increase body temperature and makes people more sleepy. The water temperature should be maintained between 37°C-40°C. If the temperature exceeds 40°C, it will speed up the heartbeat, stimulate sympathetic nerves, and make people too excited to fall asleep. The appropriate time is 20-30 minutes. People tend to fall asleep when their body temperature drops, and their body temperature rises after bathing, so it is best to leave the bath for a short period of time.

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8. A good daily routine

Develop the habit of sleeping and waking up regularly following your working routine. Going to bed and wake up at a particular time of the day, make your body remember the time to build a better biological clock. On weekends and holidays, avoid lazy sleep. Sleeping more is not good for people. Sometimes you go to bed late because of something, and you should still get up on time in the morning to avoid disturbing the biological clock.

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Some days, you'll wake up before your alarm goes off, feeling refreshed and energized. Other times, you sleep until the very last second. Even if you're getting a relatively constant amount of sleep each night, you'll feel very different when you wake up.

So how much sleep do you really need? The solution to sleep problems lies in the sleep cycle, which is the stage your body goes through every day when you sleep.

Knowing how much sleep you need is related to optimizing sleep cycles, age, and personal preferences. If you want to wake up refreshed and energized, read on to learn how much sleep you really need.

Sleep Guidelines by Age

The amount of sleep you need will vary throughout your life.

During development, you need more rest, your body will growth and recovery. As you get older, you need less sleep.

Check out the chart below to find the ideal amount of sleep according to your age.

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Stages of Sleep

Your body goes through several cycles while you sleep. Each cycle is broken down into four phases: N1, N2, N3, and REM sleep. Each of these overarching sleep cycles takes an average of 90 minutes — which is why it’s generally recommended to coordinate your sleeping schedule with the number of sleep cycles you can complete.

For example, within the recommended 7–9 hours for adults, 7.5 hours of sleep equals five sleep cycles and nine hours of sleep equals six sleep cycles.

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Stage 1 : Is the beginning of the sleep cycle and is a relatively light stage of sleep. Stage 1 can be considered a transition period between wakefulness and sleep.

In Stage 1, the brain produces high amplitude theta waves, which are very slow brain waves. This period of sleep lasts only a brief time (around five to 10 minutes). If you awaken someone during this stage, they might report that they were not really asleep.

Stage 2 : The Second stage of sleep and lasts for approximately 20 minutes. During stage 2 sleep: You become less aware of your surroundings. and body temperature drops. Breathing and heart rate become more regular

Stage 3: Muscles relax / Blood pressure and breathing rate drop, deepest sleep occurs. During this stage, people become less responsive and noises and activity in the environment may fail to generate a response. It also acts as a transitional period between light sleep and a very deep sleep.

Older studies suggested that bed-wetting was most likely to occur during this deep stage of sleep, but some more recent evidence suggests that such bed-wetting can also occur at other stages. Sleepwalking also tends to occur most often during the deep sleep of this stage. Stage 4 :During REM sleep . The brain becomes more active. The body becomes relaxed and immobilized. Dreams Occur and Eyes move rapidly.
Most dreaming occurs during the fourth stage of sleep, known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate, and increased brain activity. The American Sleep Foundation suggests that people spend approximately 20% of their total sleep in this stage.
REM sleep is also referred to as paradoxical sleep because while the brain and other body systems become more active, muscles become more relaxed. Dreaming occurs due to increased brain activity, but voluntary muscles become immobilized.

Signs You’re Not Getting Enough Sleep

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Tips to Sleep Better at Night

Increase bright light exposure during the day
Reduce blue light exposure in the evening
Don't consume caffeine late in the day
Sleep in a cool room
Optimize your bedroom environment
Relax and clear your mind in the evening
Take a relaxing bath or shower
Get a comfortable bed, mattress, and pillow

To Each Their Own

So how much sleep do you really need? Well, the answer is that it depends. A growing child likely needs several more hours of sleep than their parent, but sleep is also unique to each individual. To determine how much sleep you really need, take a look at your sleeping habits to diagnose how well you’re sleeping and determine what you can do to sleep better.

Want to get the best sleep of your life?

Starting catching some zzz’s with a cozy mattress and soft sheet today.

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