Sleep. One of the most important accessories for a comfortable life. It's 12 o'clock at night. Hey, it's evening now. Think twice. Morning is now time to go to sleep. Going to bed late or early in the morning and waking up between 10 am and 2 am is one of the characteristics of modern youth. For many people, sleeping less is a fashion. Many sleep four to six hours. Many people set the alarm so that they can turn it off and go back to sleep.
Why Sleep?
Sleep regulates our metabolism system and weight. Gives dignity in life. Activates the immune system. Reduces the risk of heart disease. Organizes long and short term memory. Organizes memory. There is no substitute for one-third of life's total sleep to maintain physical, mental and brain function. Eight hours of sleep keeps the brain functioning optimally. When we fall asleep, some activities are started which are very important for life. For proper function of body and mind, eight hours of sleep should be required daily for 'quality life'.
How Long to Sleep?
Generally speaking eight hours. But it can be more or less depending on the age. According to the US National Sleep Foundation's advisory, children ages 6 to 9 need at least 9-11 hours of sleep a night. But even if they can sleep properly for 7-8 hours regularly, they can continue themselves. Adults 10 to 17 years of age need 8-10 hours of sleep. But some people can only sleep for 7 hours regularly. Many people over 40 can still function on six hours of sleep. But less sleep is worrying and harmful.
What Happens If You Don't Get Enough Sleep?
Lack of sleep can lead to problems like heart attack, heart disease, irregular heartbeat, high blood pressure, stroke, diabetes. A hormone called cortisol is released when there is less sleep. It breaks down the skin's collagen. People who sleep less than six hours a day are 30 percent more likely to fall asleep than others. However, lack of sleep is closely related to depression. Loss of memory, loss of normal rhythm of life, forgetting disease, insomnia, hallucinations can be various types of complications.
Night Sleep Must Sleep at Night
Many go to sleep between four and six in the morning. Get up between 12:00 and 2:00. He sleeps well in it. But that sleep is not equal to night sleep at all. He sleeps according to his rules. But all his physiological activities follow the rules of nature. He does not eat breakfast properly. The food circle is broken. His whole day's work system is disrupted. Deprived of vitamin D through sunlight. Not only that, you are also deprived of vitamins A and E. If you sleep during the day and wake up at night, facial toning can be lost. Can read dark circles. May suffer from depression. Weight gain may occur. Apart from that, the same environment as sleep at night is not available during the day in many cases. So daytime sleep is not as deep as night sleep. There is a possibility of weight gain. Because, walking at night is not like day. But the tendency to eat junk food, irritating food increases. For these reasons night sleep is best. Sleeping during the day is better than evil.
Much success and goal achievement is built on good habits, and good habits are often built on discipline, self-control, and eliminating bad habits. But developing self-control and developing good habits is easier said than done, and improving yourself takes a lot of physical and mental discipline. Here are six ways to help improve self-control and develop good habits:
Exercise Your Self-Control
Our ability to self-control can vary depending on the situation. For example, when we are overloaded with tasks and information, it is more difficult to deal with urges and think clearly. This is where having a plan can help––if you structure your daily life from communications to work assignments, you're less likely to feel overwhelmed.
However, if you know you want to improve your self-control, it may be better to engage in situations that require you to exercise self-control immediately. Think of this trait as a muscle that you need to exercise over time. For example, instead of avoiding, you can try to engage in a conversation with someone with whom you have opposing views and focus on being calm and respectful.
Remove temptation
We are not equipped to consistently resist temptation, with one study showing that the way most people resist temptation is to eliminate it. According to research from the American Psychological Association, "Self-control training through repeated practice does not lead to general improvements in self-control." So you can stop beating yourself up for not having much self-control, we're just not ready for it. So if people are not wired for self-control, how can people be disciplined? They eliminate temptation, creating effortless self-control. Avoid temptation instead of fighting it. Set yourself up for success by managing yourself and your surroundings by eliminating temptation. It helps make decisions automatic and self-reinforcing, so you can focus on priorities and decisions that matter more.
Monitor Your Progress
If you want to make informed decisions and be the master of your own behavior. But monitor your progress in establishing better self-control.
Take a journal or make a note on your phone and keep track of different situations and then rate yourself on a scale of 1 to 10 and determine what each grade means. Write notes about your internal processes: how a certain situation made you feel, when you felt emotionally overwhelmed, etc.
This will help you define your triggers and better understand the situations in which you want to perform better.
Learn How To Manage Stress
Stopping and taking a few deep breaths helps slow your heart rate, which helps you relax in the moment. Make sure to exercise regularly, eat well and get enough sleep. It all improves cognitive function, focus and your health.
When your blood sugar is low and you're sleep deprived, you make poor decisions. Exercise helps you sleep better and helps you stay disciplined with your diet. Learning how to manage stress in healthy ways ensures that you have the strength to keep grinding when your work and life can feel overwhelming.
Do One Thing at a Time
If you have five big goals you're trying to achieve at the same time, you'll feel overwhelmed and struggle to establish self-control. Multitasking is almost never the way to go because you're not fully committed to anything, and self-control requires awareness, focus, and commitment.
Instead, switch to a gradual plan. When you reach one goal, you can move on to the next goal, and as you progress, maintaining discipline and self-control becomes much easier, as you work to build small reinforcements of self-controlled behavior at each step. process.
Forgive Yourself
You are going to fail, failure is a part of life. Forgive yourself appropriately and move on. Nothing is gained by beating yourself up and worrying. it's a waste of energy. Winston Churchill once wrote, "Success is going from failure to failure without losing enthusiasm." Eighty percent of achieving a goal is your attitude, and a good attitude is a happy worker, and if you want to build self-control and achieve ambitious goals, you need to learn how to grind happily.
Short A Video Summary
Watch this video to understand better, How to Improve Your Self-Control? And how to use it correctly? You can easily understand this by watching the video.
Hi, I am currently a KG school teacher.
I studied from U.M.R.M.S (Kindergarten School) in Bangladesh! I add these to Blogger so that our school students can easily get and understand full marks in English. Which targets specific needs and makes learning fun and engaging. These are things I love to share with our colleagues and students!
