Important Tips for a quiet sleep

dr.abuabdellah Peon

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#1

1-[FONT=&quot] [/FONT]Keep sleep and wake up at specific dates, even in the weekendDo not try to sleep if you're tired .
2-[FONT=&quot] [/FONT]Give your body enough sleep no more, no less .
3-[FONT=&quot] [/FONT]Do not take caffeine or at least reduce it.
4-[FONT=&quot] [/FONT]Quit smoking.
5-[FONT=&quot] [/FONT]Sports useful if the regular and timely.
6-[FONT=&quot] [/FONT]Make sure the cleanliness of your room and your bed is free of any insect .

dr.abuabdellah, Aug 18, 2011 IP

Digital_shubhi Illustrious Member

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#2

Keep sleep and wake up at specific dates,
Click to expand...

You mean one should sleep and wake up later on some specific date? Sleep for whole week and wait for week to pass.

Digital_shubhi, Aug 18, 2011 IP

alodia Peon

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#3

hahaha!!! ) that's really funny.. hibernating???

alodia, Aug 18, 2011 IP

The Growbiss Services Peon

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#4

hmm sound like good

The Growbiss Services, Aug 18, 2011 IP

michael_1981 Well-Known Member

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#5

dr.abuabdellah said: ↑

1-[FONT="] [/FONT]Keep sleep and wake up at specific dates, even in the weekendDo not try to sleep if you're tired .
Click to expand...

I might try this out tonight. When I start to feel tired, I'll just stay awake all night. Or should I sleep tomorrow morning and wake up at a later date when my website is finally on
page 1 of Google? LOL

michael_1981, Aug 19, 2011 IP

foodsurveys Peon

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#6

lol.. ha if only it was that easy.. go to sleep and wake up in 2012!! lol

foodsurveys, Aug 19, 2011 IP

mrbabu Greenhorn

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#7

very tough routine

mrbabu, Aug 19, 2011 IP

Emma007 Peon

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#8

I agree with most tips expect the first one.

Emma007, Aug 19, 2011 IP

freejing Peon

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#9

Hmm , i like to listen to music , and also like to read books before sleep !

freejing, Aug 19, 2011 IP

arnold smith Peon

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#10

thanks for the info,,,

arnold smith, Aug 19, 2011 IP

Spoiltdiva Acclaimed Member

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#11

1: Grab a bottle of your favorite booze.
2:Close one eye and tip the bottle back.
3:Chug a lug until the bottle is half empty.
4:Stagger off to the bed.
Hey wait a minute,that's not going to sleep,that's passing out.Please disregard the above advice.

Spoiltdiva, Aug 19, 2011 IP

mejohn Peon

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#12

very valuable and to the point tips

mejohn, Aug 20, 2011 IP

Spoiltdiva Acclaimed Member

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#13

Spoiltdiva said: ↑

1: Grab a bottle of your favorite booze.
2:Close one eye and tip the bottle back.
3:Chug a lug until the bottle is half empty.
4:Stagger off to the bed.
Hey wait a minute,that's not going to sleep,that's passing out.Please disregard the above advice.
Click to expand...

My previous post is an attempt at sarcasm.Made because I take exception to anyone coming onto "General chat " with an agenda.This forum is where members come to engage in innocent banter.You on the other hand are here to sell something.Your ideology,but at a price.You have received a well deserved infraction which means that the mods are onto you.I will predict sir that you're days here on "General Chat" are numbered.

Spoiltdiva, Aug 20, 2011 IP

FoxWalker Well-Known Member

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#14

Reading books can make us to sleep soon.

FoxWalker, Aug 20, 2011 IP

uyipchoice Peon

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#15

not too many thoughts, regular exercise, and when you feel tired ..sleep soon.

uyipchoice, Aug 20, 2011 IP

Wasimjaved Peon

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#16

I have an idea early to bed and early to rise is the best for quiet sleep

Wasimjaved, Aug 20, 2011 IP

Juanle455 Greenhorn

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#17

Those are very nice tips.

I would like to share with you an article that helped me a lot:

Are morning people born or made? In my case it was definitely made. In my early 20s, I rarely went to bed before midnight, and Iâ€™d almost always sleep in late. I usually didnâ€™t start hitting my stride each day until late afternoon.

But after a while I couldnâ€™t ignore the high correlation between success and rising early, even in my own life. On those rare occasions where I did get up early, I noticed that my productivity was almost always higher, not just in the morning but all throughout the day. And I also noticed a significant feeling of well-being. So being the proactive goal-achiever I was, I set out to become a habitual early riser. I promptly set my alarm clock for 5AMâ€¦

â€¦ and the next morning, I got up just before noon.

Hmmmâ€¦

I tried again many more times, each time not getting very far with it. I figured I must have been born without the early riser gene. Whenever my alarm went off, my first thought was always to stop that blasted noise and go back to sleep. I tabled this habit for a number of years, but eventually I came across some sleep research that showed me that I was going about this problem the wrong way. Once I applied those ideas, I was able to become an early riser consistently.

Itâ€™s hard to become an early riser using the wrong strategy. But with the right strategy, itâ€™s relatively easy.

The most common wrong strategy is this: You assume that if youâ€™re going to get up earlier, youâ€™d better go to bed earlier. So you figure out how much sleep youâ€™re getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure youâ€™ll go to bed at 10pm and get up at 6am instead. Sounds very reasonable, but it will usually fail.

It seems there are two main schools of thought about sleep patterns. One is that you should go to bed and get up at the same times every day. Itâ€™s like having an alarm clock on both ends â€” you try to sleep the same hours each night. This seems practical for living in modern society. We need predictability in our schedules. And we need to ensure adequate rest.

The second school says you should listen to your bodyâ€™s needs and go to bed when youâ€™re tired and get up when you naturally wake up. This approach is rooted in biology. Our bodies should know how much rest we need, so we should listen to them.

Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. Both of them are wrong if you care about productivity. Hereâ€™s why:

If you sleep set hours, youâ€™ll sometimes go to bed when you arenâ€™t sleepy enough. If itâ€™s taking you more than five minutes to fall asleep each night, you arenâ€™t sleepy enough. Youâ€™re wasting time lying in bed awake and not being asleep. Another problem is that youâ€™re assuming you need the same number of hours of sleep every night, which is a false assumption. Your sleep needs vary from day to day.

If you sleep based on what your body tells you, youâ€™ll probably be sleeping more than you need â€” in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day). A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much. Also, your mornings may be less predictable if youâ€™re getting up at different times. And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.

The optimal solution for me has been to combine both approaches. Itâ€™s very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when Iâ€™m sleepy (and only when Iâ€™m sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.

I go to bed when Iâ€™m too sleepy to stay up. My sleepiness test is that if I couldnâ€™t read a book for more than a page or two without drifting off, Iâ€™m ready for bed. Most of the time when I go to bed, Iâ€™m asleep within three minutes. I lie down, get comfortable, and immediately Iâ€™m drifting off. Sometimes I go to bed at 9:30pm; other times I stay up until midnight. Most of the time I go to bed between 10-11pm. If Iâ€™m not sleepy, I stay up until I canâ€™t keep my eyes open any longer. Reading is an excellent activity to do during this time, since it becomes obvious when Iâ€™m too sleepy to read.

When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up. I donâ€™t think about it. Iâ€™ve learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I donâ€™t allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.

After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, Iâ€™d automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasnâ€™t tired, Iâ€™d sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasnâ€™t negotiable.

A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.

I read that most insomniacs are people who go to bed when they arenâ€™t sleepy. If you arenâ€™t sleepy and find yourself unable to fall asleep quickly, get up and stay awake for a while. Resist sleep until your body begins to release the hormones that rob you of consciousness. If you simply go to bed when youâ€™re sleepy and then get up at a fixed time, youâ€™ll cure your insomnia. The first night youâ€™ll stay up late, but youâ€™ll fall asleep right away. You may be tired that first day from getting up too early and getting only a few hours of sleep the whole night, but youâ€™ll slog through the day and will want to go to bed earlier that second night. After a few days, youâ€™ll settle into a pattern of going to bed at roughly the same time and falling asleep right away.

So if you want to become an early riser (or just exert more control over your sleep patterns), then try this: Go to bed only when youâ€™re too sleepy to stay up, and get up at a fixed time every morning.
Click to expand...

Source: Steve Pavlina's blog

Juanle455, Aug 20, 2011 IP

Connor.Giff Peon

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#18

Digital_shubhi said: ↑

You mean one should sleep and wake up later on some specific date? Sleep for whole week and wait for week to pass.
Click to expand...

You make me laugh man....that's really funny.

Connor.Giff, Aug 20, 2011 IP

Alicia Madison Peon

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#19

Do hard work all the day and in night come to your loved one you will have the best sleep ever.

Life is the flower for which love is the honey.

Alicia Madison, Aug 21, 2011 IP

Tellmenow Active Member

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#20

You can get a Nice Comforter Set for you cool sleep at http://cotton-comfortersets.com/

Tellmenow, Sep 1, 2011 IP

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Important Tips for a quiet sleep

dr.abuabdellah Peon

Digital_shubhi Illustrious Member

alodia Peon

The Growbiss Services Peon

michael_1981 Well-Known Member

foodsurveys Peon

mrbabu Greenhorn

Emma007 Peon

freejing Peon

arnold smith Peon

Spoiltdiva Acclaimed Member

mejohn Peon

Spoiltdiva Acclaimed Member

FoxWalker Well-Known Member

uyipchoice Peon

Wasimjaved Peon

Juanle455 Greenhorn

Connor.Giff Peon

Alicia Madison Peon

Tellmenow Active Member

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