Ways To A Good Night's Sleep
How many of you consider the importance of sleep in relation to fat loss, injury prevention and recovery, lack of focus, and overall health and vitality?
Chronic insomnia accelerates or accelerates the onset of age-related conditions such as type 2 diabetes, hypertension, obesity, and memory loss.
Insomnia alone changed the hormone levels of the subject and their ability to metabolize carbohydrates.
Researchers found that during sleep, men's blood sugar levels were 40% more likely to drop after a high-carbohydrate meal compared to the control group (well-rested group).
Their ability to secrete and respond to the hormone insulin (which helps regulate blood sugar) is reduced by 30%.
Additionally, sleep-deprived men had higher night-time concentrations of the hormone cortisol (a hormone released in response to stress) and lower levels of thyroid-stimulating hormone.
These increased cortisol levels mimic the levels most often seen in the elderly and may be involved in age-related insulin resistance and memory loss.
1. Sleep by 10.00pm if possible - Most physical repair of your body takes place between 10am and 2pm. For example, the gallbladder releases toxins during this period. If you wake up your liver is overworked and probably sends toxins into your bloodstream.
2. Set up normal, loosening up dozing hours, like absorbing a hot shower and afterward perusing a book or paying attention to calming music. Some studies suggest that soaking in hot water before bedtime can ease the transition to deep sleep, but this should be done as soon as you are no longer sweating or overheating.
3. Create a conducive environment for sleep that is airy, relaxed, comfortable, and free of obstacles. Plan your rest climate to build up the conditions you want for rest. Make your bedroom reflect the value of sleep for you. If there is a small amount of light in the room, it will interfere with your circadian rhythm and the production of melatonin and serotonin in your pineal gland (hormones of growth and immune response).
4. Avoid stimulating activities before bed, such as working out, paying bills, playing competitive games, or solving family problems.
5. Avoid exposure to bright light before bedtime because it signals that it is time to wake up, not sleep, to help neurons control the sleep-wake cycle.
6. Turn off the light when you go to the bathroom at night. As soon as you turn on that light, you immediately stop all the production of major sleep aid melatonin.
7. Eating a high-protein snack several hours before bedtime works for many (but it depends on the type of metabolism). It provides the L-tryptophan needed to produce melatonin and serotonin. Also, eat a little fruit. It helps L-tryptophan cross the blood-brain barrier.
8. Avoid foods that you may be sensitive to. This is especially true for dairy and wheat products, as they can affect sleep, such as shortness of breath, excessive congestion, gastrointestinal upset, and gas, among others. Additionally, whole grains increase blood sugar and prevent sleep. Then, when the blood sugar is too low (hypoglycemia), you can wake up and fall asleep again.
9. Exercise regularly. It is ideal to finish your exercise something like a couple of hours before sleep time. In general, exercising regularly makes sleep easier and contributes to better sleep. However, exercising occasionally or properly before bedtime can make sleep more difficult. In addition to making us more alert, our body temperature increases during exercise and takes about 6 hours to decrease. Cold body temperature is associated with the onset of sleep.
10. Wear socks to bed. Because they have poor circulation, the feet get cold before the rest of the body. This will reduce night vigil, according to a study.
11. Remove the clock from the view. Watching it constantly will increase your worry ... 2am ... 3am ... 4:30 am ...
12. Use your bedroom only for sleep and sex to strengthen the relationship between bed and sleep. It is best to take work materials, computers, and televisions from the sleeping environment.
13. Using dimmer switches in living rooms and bathrooms before bedtime may be helpful.
14. Journaling. If you sleep in bed frequently with your mind racing, it may be helpful to keep a journal and write down your thoughts before going to bed.
15. Avoid caffeine (e.g. coffee, tea, cold drinks, chocolate) close to bedtime. This will keep you awake as caffeine is a stimulant, which means it can have an alarming effect. Caffeine products last on average 3 to 5 hours in the body, but they can affect some people after 12 hours. Although you may not think that caffeine affects you, it can disrupt and alter your sleep quality.
16. Avoid nicotine (e.g. cigarettes, tobacco products). When smokers go to sleep, they experience withdrawal symptoms from nicotine, which can cause sleep problems.
17. Avoid alcohol near bedtime. Although many people view alcohol as a sedative, it actually disrupts sleep, causing nighttime awakening. Alcohol causes you to fall into the deepest stages of sleep, where the body does most of its healing.
18. Avoid using loud alarm clocks. Sudden awakening can be very stressful for the body. If you are getting enough sleep on a regular basis, they should be unnecessary.
19. Avoid drinking any liquid within 2 hours of sleep. This reduces the likelihood of getting up and going to the bathroom or at least decreases the frequency.
20. Sleep on a comfortable bed and pillows. Make sure your bed has support and comfortable pillows. Keep the room attractive and inviting to sleep but free from the allergens that affect you and the things that can cause you to slip or fall if you need to get up at night.
21. Listen to white noise or relaxation music. Some people find the sounds of nature like rain or sea waves or the sound of white soothing to sleep.
22. Herbs including chamomile and valerian are considered natural relaxers.
Happy sleeping! :-)
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