Vanquish those Vices and be…
Vanquish those Vices and be on your Way to a Better Nights Sleep
The term vice is popularly applied to various activities considered immoral by some; a list of these might include the use of alcohol and other recreational drugs, gambling, recklessness, cheating, lying, selfishness. It is also used in reference to police vice units who persecute crimes associated with these activities. Often, vice particularly designates a failure to comply with the sexual mores of the time and place: sexual promiscuity, homosexuality.
Behaviors or attitudes going against the established virtues of the culture may also be called vices: for instance, effeminacy is considered a vice in a culture espousing manliness as an essential element of the character of males.
If you suspect you need more ZZZs, here are ten tips to help you get them:
Maintain a regular bed and wake time schedule including weekends. Our sleep-wake cycle is regulated by a circadian clock in our brain and the bodys need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep in.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.