How to control sleep?

Question

i am doing my MBA and staying in hostel. i used to sleep for 6 hours. but i'm daily sleeping in the class in the first period that to uncontrollable sleep and in second period i'm fresh. how to get rid of this problem?

Answer 1

First and foremost, get as much sleep as you can. Albert Einstein normally slept 10+ hours. Everyones needs are different so you might not need 10 hours sleep, and even if you do need 10 hours a night life gets in the way. So anytime you can finish up your day even 20 minutes earlier than normal and hit the hay it will help. You may even want to schedule nights when you go to bed early simply because you can. Getting enough sleep is as important as eating right.

Fortunately just like eating poorly there are little things you can do to help make up for it. If you are asking your body to run on less sleep you are asking it for high performance. To perform at that level you should train for it.

1. Eat health small meals often.
Digestion is one of the hardest things you ask your body to do. We all know that eating a big meal can make you tired, so it only makes sense that smaller meals eaten more ofen will help. This also stops the up and down blood sugar cycle that can really zap your energy. A healthy breakfast that will wake you up is an organic apple, and big glass of water. You can add some protein with a hard boiled egg, but if you can eat in class I'd have the apple at home and take some nuts to class. Just having them to munch on should keep you away. Cheerios work great for this too and are pretty good for you.

If you don't like nuts, you can have yogurt, cottage cheese, or some other protein. If time is really short in the mornings, try a protein smoothie with an apple it it. Apples wake you up because the natural sugar and fiber, and some people find an apple with breakfast to be more an eye opener than coffee and you don't crash like you can with coffee.


2. Exercise in the morning before your 1st class.
You don't have to have a major out or anything. Simple little things like running up one flight of steps, doing some jumping jacks, or jogging in place for a few minutes work wonders. All you want to do is get your heart beating a little faster. You don't need to work up a sweat at all just get your blood pumping. If you have 15 or 20 minutes try yoga in the morning. Stretching is a great way to walk your body up gently.


3. Deep Breathing
While your getting dressed or doing something else mindless in the morning take the time to breath deeply. If you can sit for 2 - 3 minutes and just focus on your breathing that's even better. If you do to much deep breathing (10 minutes or more) you might just find yourself having a harder time because it so relaxing.

4. Everyday Supplements
A multi-vitamin made from whole food

An Omega 3 & 6 Supplement (Fish Oil, Flax, or Hemp) Your brain need these fatty acids to work right.

Fiber (30 - 40 grams a day) Most of us don't enough fiber, and without enough fiber your digestive track has to work harder.

5. Lots and Lots of water.
If you can drink during class carry a bottle of water with you. Your body is mostly water, and you can't expect high performance if you don't keep it hydrated.

6. Caffeine is drug treat it that way.
caffeine can be a temporary boost, but it has price, and in the long run if you use it to much it will hurt more. So use it with caution and only in the 1st part of the day. Never within 6 hours of going to bed. Some people have similar reactions to aspartame so if you drink diet soda, try avoiding even the caffeine free ones for awhile to see if the aspartame is affecting you. It takes about 60 days to totally detox from aspartame.


6. Routines/Rituals
Have a set schedule of what you do before you go to bed and after you wake up. It has a pavlavian effect. Your brain knows that when you start doing x.y,z it's time to go to bed, and when you do a, b, c it's time to wake up for the day.

I really hope these things help. Remember anytime you can get a little extra sleep do it. It really is worth the benefits.

Answer 2

1

Answer 3

I have the identical issues. Getting on a agenda and consuming proper are something. Other matters I needed to do was once inform my health practitioner. And it seems I had Several matters inflicting my sleep. As lady my abnormal cycle brought about it. Irregular hormone phases continually reason it. Also a rheumatologist recounted to me ankylosing spondylitis. It's extra normal in guys than ladies. People that experience a European descent have a better threat of getting it. There is a fifty percentage threat of getting the well-known marker. It factors a mess of issues. Other matters might be sleep issues equivalent to insomnia or narcolepsy. So you will have to seek advice your important , an endocrinologist they specialize within the hormones and your thyroid role will have to certainly be checked. Also a neurologist they manage the narcolepsy, and perhaps a snooze research, they may be able to aid work out alot of stuff. In the imply time melatonin it is over-the-counter approximately 5mg 20 mins earlier than mattress will have to aid you go to sleep Sooner. Good good fortune.

Answer 4

Well really 6 hours of sleep is not enough so no wonder you're falling asleep in first period-try having more sleep, about 8-9 hours and see if that makes a difference! Good Luck. . .

Answer 5

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Answer 6

Chamomille Tea before bed, meditation exercises, calming music, warm milk. Lots of old home remedies work. When I can't sleep, I take Nytol, but only for a couple of days. Avoid too much caffeine before bed.

Answer 7

You can stay up two nights in a row and that will reduce how much sleep you need in the future, yet you will feel good. You may need to do this a few times, depening on how it reduces your sleep need. Or you can skip a night. For example, by staying up one night a week for three weeks and then forcing myself to sleep just five hours per night while on vacation for a week, I reduced my sleep need from 7 to 6.5 hrs and felt good on that going forward.

Answer 8

closing your eyes dummy.