Sleep Your Way To Better Health
A blissful night’s sleep is a luxury for many in today’s busy world. Our biological clocks are constantly challenged, thanks to the erratic work schedules and untimely sleep. But can’t we make up for the lost sleep during weekends? If your answer is –heck yes! Then you are wrong! A night’s sleep lost is gone for good. We cannot make for the sleeplessness. (Essential Oils for sleep)
Our bodies recover during the night while we are asleep.
- Sleep has rejuvenating properties that help us to maintain our body functions better.
- Sleep is energy booster and is also necessary for good immunity
- Our skin and hair health is also very much related to sleep and rest
- Our brain functions better when we sleep better
While it is relatively normal for people to attain better sleep every night, there are certain factors that may affect the sleep pattern and result in insomnia.
- Advancing age
- Stress and tensions
- Medical conditions that render a person sleepless
- Recreational drugs(nicotine/alcohol/caffeine)
Tips to sleep better
Try to establish a sleep routine every night. Sleep routine is essentially a fixed time to go to bed. A regular routine will likely reinforce a better sleeping pattern. The sleep routine can also include some bedtime habits such as drinking a glass of water or reading a good book.
Never try to compensate for the lost sleep by trying to sleep off in the noon or mornings. There are chances that you may end up sleepless during the night and the cycle may continue. If you are tired when you missed a day’s sleep, you can take short naps for about 20-30 minutes to feel energized. But, one should avoid sleeping for long hours during the day.
It is true that most people cannot sleep in bright light or illuminated rooms. Make sure to use dim lighting to relax so that you can fall asleep easily. Turn off the television and keep away from all gadgets when you are ready to go to bed.
You can also try listening to soft music to calm your nerves and mind. Ensure to make your bedroom or sleeping area as calm and quite as possible. Use soft pillows such as bamboo pillows and bed sheets that provide warmth and comfort. Alternatively you can also put on your sleep mask to avoid bright light.
Aromatic oils such as lavender, peppermint etc are known as sleep inducers. You can try to Living Beatitudes Aromatherapy Nebulizer Diffuser these essential oils in your bedroom to facilitate sleep. Or you can also include these oils in your bath before you hit your bed.
Eliminate any unpleasant things or de-clutter things (odour/pictures) that may irritate you or annoy you. By doing so you can help your mind to stay calm and happy which may help you to sleep better.
Adjust the temperature of your bedroom to sleep peacefully. The ideal temperature for good sleep should be around 54-70 degrees. Also do not use bed lamps that generate heat.
Some foods can leave you sleepless! Processes food that is high in sugar can cause inflammation and deprive you from a quality sleep. Processed food includes junk snacks like chips, fries, candies, smoked meats etc.
Spicy food can result in stomach discomfort or acid reflux that may irritate your sleep pattern in the night. Avoid spicy and heavy dinners! Limit fluid intake before couple of hours you sleep because excess intake of fluid will likely wake you up for urination in the middle of night.
Caffeine, alcohol and chocolate based drinks should be avoided for good sleep. All these drinks are simulating in nature and they can keep you wide awake when you should be sleeping. Avoid smoking cigars or hukkas as they also act as stimulants.
What can you eat/drink to promote good sleep?
- Herbal tea with chamomile
- Flaxseeds, almonds and nuts
- Fruits like bananas and mangoes
- Oatmeal is enriched with components that promote sleep
The importance of an active exercise routine cannot be emphasized more for all the benefits that one gets from it. When a person exercises “endorphins” are released into the blood stream from the glands in the brain. Endorphins make a person happy and relaxed which can make the person sleep well during the night.
However, ensure to exercise in early mornings or noon to avoid exercise affecting your sleep. Soon after exercise a person feels energized and this is why it is not a good idea to exercise during or just before bedtime.
With proper diet, exercise and sleep environment it is easy to sleep better. But, if you are suffering from unexplained insomnia, it is better to see your physician to check for any possible underlying medical issues.