November 30, 2020

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Outstanding health & fitness

Secrets to a Good Night’s Sleep

4 Secrets to a Good Night's Sleep – Kaiser Permanente San ...

Sleep is as essential to health as nutrition and regular exercise. A single bad night’s sleep can leave you feeling tired, moody, and unable to concentrate the next day, causing you to have a slower reaction time, take longer to finish tasks, and commit more mistakes.

According to the National Heart, Lung, and Blood Institute, “Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.” During sleep, the body works to help the brain function properly to improve learning and memory retention. It also helps the body heal and repair the heart and blood vessels.

Sleep is so essential that ongoing sleep deficiency leads to chronic health problems. It is linked to a higher risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. In children and teens, a lack of sleep can affect normal growth and development.

If you have been dealing with poor sleep for some time now, it has been taking a toll on your physical and mental health as well as your productivity at work or school. Here’s how to meet your sleep needs every night:

BE MINDFUL OF WHAT YOU EAT OR DRINK

Your eating habits affect your sleep, so it is essential to be mindful of what you consume, especially before bedtime.

Avoid big meals for dinner and snacking at night to reduce the likelihood of heartburn or acid reflux, which are likely to interrupt your sleep. Your last meal should be at least two hours before going to bed. Avoid heavy, rich food that is hard to digest and cut back on carbohydrates and sugar that can trigger wakefulness at night.

We all know how a cup of coffee can perk us up in the morning. Caffeine is a stimulant, so a cup of coffee before bedtime or early in the evening is not a good idea. Other drinks like sodas and iced tea contain caffeine, too, so be mindful of that.

You might want to consider taking cannabidiol (CBD) oil as a supplement for uninterrupted sleep. CBD, a fairly new ingredient derived directly from the hemp plant, is gaining popularity as a medicinal product. Harvard Health Publishing says that CBD can be an option for treating anxiety, pain, and seizures. 

It can also help people with insomnia as studies suggest that CBD helps with both falling and staying asleep. Talk to your doctor or a specialist from a CBD oil shop near you to know more about how CBD can boost your health and well-being.

 

EXERCISE DURING THE DAY

 

The National Sleep Foundation says that studies suggest that exercise helps in falling asleep quickly and in improving sleep quality. NSF explains that exercise can increase your body temperature, and the post-exercise drop in temperature can cause drowsiness. Moreover, exercise can also reduce insomnia by its effects on the body clock and by decreasing arousal, anxiety, and depressive symptoms. 

 

CREATE A RELAXING ENVIRONMENT

 

Relaxing can make you peaceful and calm, so work on transforming your bedroom into a sleep haven—soothe your sense of sight, hearing, and smell. Dim your lighting and light a scented candle or put on some aromatherapy oil such as lavender, which is proven to help with sleep. Then, listen to calming sounds such as raindrops, birdsong, ocean waves, and chants. For some people, hearing autonomous sensory meridian response or ASMR, which creates a deep state of relaxation, also aids in falling asleep faster. 

 

USE QUALITY MATTRESSES AND PILLOWS

A high-quality mattress, fresh pillowcases, and clean sheets and blankets help you feel more comfortable and ready for sleep. 

 

The US National Library of Medicine National Institutes of Health cites a study comparing the sleep quality and stress-related symptoms of people with new bedding to those who have beds that are older than five years. It found that sleep on new bedding increased sleep quality and reduced back discomfort, factors which help reduce stress-related symptoms.

 

DITCH DEVICES BEFORE BEDTIME

 

Electronics and smart devices emit blue light, which tricks the brain into thinking that it is daytime, so using them at night will lead to sleep disruption. Remember to shy away from watching TV or using laptops and smartphones at least one hour before bedtime. 

 

Healthy sleep is essential for everyone since our bodies need time to recharge or repair. Being mindful of what you eat and drink, working out regularly, and creating a perfect sleeping environment are just some of what you can do to feel rested and make the most out of life.

 

Meta Title: Sleep Better Naturally

Meta Description: Not getting enough sleep? Here are some tips to help you feel rested every night and make the most out of life.

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