Sleep effectively with easy tips to do

A recent study shows that getting less sleep at night may be part of normal aging. But no matter how old you are, if you want to learn to sleep less to get the most out of life, you can do so if you understand the power of power sleep.

Power sleep is all about quality sleep in less time. With this, you can get and enjoy the benefits of a nice long sleep in a fraction of the actual time. You can power sleep effectively if you follow these easy tips and rules:

• Get enough, continuous block of sleep every night. It's better if you get 6 hours of sleep in 1 solid block than sleep for 8 hours in 4 blocks of 2 hours. Inside this continuous block, you can sleep deeply. The complete process of energy renewal, rejuvenation and healing will also likely take place.
• Avoid caffeinated and alcoholic drinks before bed time. These drinks tend to disrupt a refreshing sleep.
• If you wish to learn to sleep less without feeling sleep less, you must set targets clearly in your mind. Decide on the amount of time that you will be sleeping and stick to it.
• Catch up on sleep. There is probably a time when you need to stay up past your bed time or wake up before your normal wake up time. When this happens, you have to make up the lost sleep as soon as possible. Don't let sleep debt or sleep deprivation cause further "damage." Your goal is to learn to sleep less and stay healthy.
• Keep your room comfortable, dark and noise free.
• Set a regular sleep and wake up time. You'll feel better when you're consistent as to when to go to bed and to get up. When you follow this regular pattern, your body will not be confused. You'll know when to sleep, when energy is needed, when to eat, and so on.
• Make yourself as comfortable as possible in bed. As soon as you hit the bed, relax and clear your mind off of all the worries and the thoughts that will keep you from falling asleep quickly.
• Eat healthy and well balanced meals. Go for frequent, small meals instead of large and heavy meals. Don't eat 2 hours before bed time to avoid digestion and sleep problems.
• Follow the 15 minutes rule. If after 15 minutes of lying on bed, you still can't fall asleep, do a relaxing activity. You can read a book or meditate.
• Use your bed only for sleeping and lovemaking. Try not to work and do other things when you're in bed. Make sure your body associates your bed only with sleep and relaxation.