“Sleep is the perfect meditation.” Sleep is a condition of a body and mind that typically happens for several hours every night, in which the nervous system stays inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended. Moreover, Sleep is the most essential requirement of the human body to function properly. However, you need tips for better sleep.
Sleep is an active process and plays a vital role in ensuring the wellness of the human body both physically as well as mentally.
Sleep helps us in maintaining a good lifestyle. During certain stages of sleep O2 uptake by the brain is even increased above normal waking levels.
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Sleep helps to restore the immune, nervous, skeletal, and muscular systems; these are essential processes that maintain mood, memory, and cognitive function
Two types of sleep
- Slow-wave sleep
- Rapid eye movement sleep
Slow-wave sleep: low level of cerebral activity, vital sign decline.
Rapid eye movement sleep (REM) Active dreaming, vital signs change, inhibition of somatic motors Neurons.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function for adults and children, poor sleep can also cause weight gain and increase disease risk. Good sleep is very important as regular exercise and a healthy diet
If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things we can do. Getting the best sleep we should consider the following factors that all contribute to a healthy night’s sleep
Tips For A Better Sleep
Following are the best tips for a better sleep
Decrease lighting:
Light affects our sleep cycle. Our circadian rhythm recognizes light and darkness. When our bodies inform us they need sleep, darkness is needed for optimum quality. If the light is present, even from a TV, bed lamp, or light from outside, our hormones become unbalanced. When the eyes sense dark Melatonin will release for sleep. When light hits our optics Cortisol will release. Therefore, try to sleep in complete darkness.
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Decrease sugar levels:
When our blood sugar levels rise, our Cortisol levels rise too. Eating sugary foods before bedtime can affect the amount of Cortisol in our bloodstream stimulating, and making it harder to fall asleep. In fact, sugar intake is vastly decreased before our bedtime will improve our slumber and make it easier to reach REM sleep
Vitamins good for sleep:
Magnesium and calcium can improve the quality of our sleep naturally. Calcium and magnesium are vitamins for improving sleep. Yogurt, kale, and collards are great to get the calcium. Whole grains such as bulgur or barley contain magnesium.
Vitamin B6 helps to boost melatonin production, vitamin B6 can be found in various fish including tuna, salmon, and halibut, or even in bananas, apples, and chickpeas. Cereals also usually contain a good amount of B6.
Salt bath induces a good sleep:
Epsom salt consists of magnesium and sulfate, which can help any inflammation in our muscles, relieving tension and helps to induce a good sleep
Drinking Milk:
Drinking milk helps us feel sleepy as milk contains tryptophan, an amino acid that helps to make you sleep. Milk is very beneficial for our health and best to take at bedtime.
Stop using Electronic devices one hour before bed:
Avoid all light-emitting electronic devices one hour before bed so our bodies can produce sufficient amounts of melatonin needed to fall into a good night’s sleep.
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Eat dinner several hours before bedtime:
Spicy and fatty foods before bed can cause acid reflux, so we should eat dinner several hours before bedtime to ensure digestion doesn’t interrupt your sleep.
No Drinks before bedtime:
No energy drinks, Coffee, soda, caffeine, and chocolate should be consumed before going to sleep. In fact, they affect the quality of sleep or give us a light dose of insomnia. That’s why we should not take these things before going to bed.
Yoga:
Yoga is also a good tip for sleep. So, light yoga before bed keeps our muscles relax as our body goes through the stretches. Yoga also enhances the performance of the body organs. Thus, circulation is improved and a person can feel sleepy right after doing light yoga.
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