sleep, sleeps, sleeping....

The only luxurious thing that I can afford right now is to get a good night sleep. But I still can't get enough of it for the past few days because of the nature of my job. I'm up and running at night and sleeping at daytime. It is ironic indeed, so ironic that my body clock has changed drastically that I can no longer sleep at night during my days off from work(rest days that is). i've been trying going in bed at night during off but I really still can't sleep.

So while we have a long available time at work, I tried surfing a right article about some tips on how to get a good night sleep... here it goes



*Rise and shine. Spending a few minutes in the early morning sun helps your biological clock align itself with the cycles of nature. Bright morning light stimulates the release of serotonin, the hormone of wakefulness, and helps the brain reduce levels of melatonin, the sleep hormone.
Have your evening meal early. Finish your evening meal by 6 or 6:30 p.m. so your body's digestive processes can be at rest when you go to bed. If you need to change your meal times earlier in the day to do this, then work backward accordingly.

*Go to bed at 10 p.m. Your body was designed to sync with the cycles of nature -- including daylight and darkness -- with the optimal time for sleep falling between 10 p.m. and 6 a.m. If you're in the habit of staying up much later than 10 p.m., begin getting up progressively earlier by a few minutes each morning, over several days. This will make it easier to go to bed earlier in the evening until you reach your target.

*Reduce stimulants. If you find it difficult to get to sleep around 10 p.m., try cutting stimulants out of your diet - particularly caffeine products like coffee, chocolate and black tea - even in the morning. These take a long time to be eliminated from your body, and their effects can linger into the evening.

*Quiet your mind. If your body is tired but your mind is active, try meditation or prayer. But don't make it hard work -- use a simple and gentle form, such as repetition of a thought or phrase, or just focus on following your breath in and out. Relaxation music is another excellent way to soothe an anxious or active mind.