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Our body is a machine and like every machine, it also needs to rest after rigorous work. The whole day you are busy planning, working, negotiating, and a whole lot of other tasks that require both physical and mental energy. Thus, a good night’s sleep is essential to feel energized all through the day. Without a night of sound sleep, you won’t be productive at studies or work and may feel anxious or stressed.

Some of you go to bed and within 10 minutes you fall asleep. While some of you go to bed at around 11 p.m. but cannot fall asleep until its 1 or 2. The reasons can be many for your sleeplessness or lack of a sound sleep- tension at work, Netflix series, or chit chat with a long-distance lover, etc. But you can treat that easily with some relaxing drinks.

Read below and have these drinks before your bedtime to enjoy a great sleep.

Chamomile Tea
Chamomile Tea
Image Source – Google

A cup of chamomile tea right before your bedtime is considered to be great for a good night’s sleep. Just order a box of chamomile tea bags and have it daily. Chamomile is believed to be a mild tranquilizer or sleep inducer. The calming effects of chamomile tea are due to the presence of apigenin that binds to specific receptors in your brains which in turn decreases anxiety and initiates sleep.

Banana Peel & Cinnamon Tea
Banana Peel & Cinnamon Tea
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There are various reasons behind your sleeplessness and they can be anxiety, depression, low immunity, high blood pressure, skin irritation, inflammatory conditions, or obesity. Banana tea is very helpful in curing all these aforementioned problems and thus with a practice of drinking this wonder tea you will overcome your problem of sleeplessness and wake up refreshed. Just take one banana peel, 2 cups of water, and 1/4th cinnamon powder and bring them to boil. Enjoy your bedtime tea.

Warm Milk with Turmeric
Warm Milk with Turmeric
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Having a glass of warm milk with a spoon of turmeric powder is our age-old nuska for not only a good quality sleep but also to cure many other diseases. It reduces anxiety, protects against heart diseases, helps in the reduction of inflammation and joint pain, improves brain function & memory, lowers blood sugar levels, and contains antifungal, antibacterial, and antiviral properties. Also, regular consumption of this golden milk will give you stronger bones and a good digestive system.

Peppermint Tea
Peppermint Tea
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You have to drink a caffeine-free peppermint tea for a good night’s sleep. It helps in relaxing your muscles and provides you a great sleep. This tea will also boost your immune system, aid in weight loss, fight bad breath, cure your upset stomach, and make you stress-free.

Saffron Milk
Saffron Milk
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A glass of warm milk with a few strands of saffron or Kesar will give you a sound sleep. Your glass of milk never tasted this delicious – you will say that once you start having this milk. You can have this drink during the winter season and it will guard you against cold. Also, when you are menstruating this milk will relieve your cramps. The antioxidant crocin, picrocrocin, and safranal will induce sleep. Also, remember that saffron contains manganese that is known for its mild sedative properties.

So, instead of complaining about your sleeplessness, start having any of these drinks before your bedtime. Slowly and gradually, you will see a change.

The sleep requirement varies from one body type to another. Some may stay fit with only 5 hours of sleep while some need at least 8 hours of sleep. But the main point is the quality of sleep. Going to bed at 10 P.M and staying awake till 1 A.M. to fall asleep is not good. Waking up at 2 A.M. and again struggling to fall asleep is not a strong sign.

Some people don’t even consider these sleep-related problems as a real problem but imagine if you go to bed sharp at 10 P.M. and fall asleep in 10-15 minutes- complete your quota of sleep- won’t your morning be refreshing? Of course, it will be. Research says that when you have a good-quality sleep, you become more positive towards life, and become more productive at work.

Do you know that there are certain types of food that can help you with better sleep? Of course, things won’t happen overnight but if you practice including these following food types, you will see good results in 2-3 weeks.

A warm companion- Tea:
Tea
Image Source – Google

Yes, tea is generally consumed right in the morning to energize the mind and body. But there are certain types of tea that help you sleep well. Chamomile tea & passionflower tea are those types of tea that will provide you with a night of better sleep. There is the presence of antioxidants in chamomile tea that promotes a better heart function and reduces inflammation. This tea also has apigenin- a type of antioxidant that communicates with certain receptors in our brains that signals the brain to sleep. The same things are present in passionflower tea and these tea types also reduce levels of anxiety and stress.

Comfortable & Tasty Soyfood:
Soyfood
Image Source – Google

Soy rich food types like miso, edamame, soy nuts, and tofu are rich in isoflavones. These isoflavones enhance the production of serotonin in the brain and that encourages the body to sleep. Having two soy food over the day will help you with your sleep-related problems.

Your Favorite Fiber Food:
Fiber Food
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Wholegrain cereals, nuts, seeds, pulses, potatoes with skin intact, pears, broccoli, oranges, berry, barley, etc. are the food types that are rich in fiber. Include these types of food in your meals and see a sea-change in your sleep cycle. Fiber-rich food actually prevents blood sugar outpourings that may lower melatonin affecting your sleep. So, include more fiber food in your diet.

Tasty Fish:
Fish
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Having any type of fish is a healthy option. But just to cure your sleep-related problem, you can have salmon, tuna, or halibut. They are rich sources of vitamin B6 that produce melatonin- a sleep-inducing hormone triggered by darkness. These kinds of fishes also have a great amount of vitamin D and omega-3 fatty acids. This is an amazing combination that produces serotonin- another sleep-enhancing brain chemical.

Crunchy & Juicy Kiwi:
Kiwi
Image Source – Google

You can enjoy this exotic fruit after 1 hour of your dinner as a pre-bed snack. Kiwis carry a good amount of vitamin C, E, and K along with folate and potassium. Kiwis help in reducing inflammation, aids the digestive system, and also lowers the level of cholesterol. Also, don’t forget that kiwis contain serotonin that helps with a night of good sleep.

Tart Cherry Juice:
Tart Cherry Juice
Image Source – Google

The small and beautiful looking red fruit is a great source of vitamin A, C, K, along with copper, manganese, and potassium. The juice of this fruit is known to cure insomnia too along with sleeplessness. Insomniacs can have this juice two times a day and see a great result. This juice is rich in melatonin that helps with good quality sleep.

These food types are what you see in the departmental store or vegetable market easily. Thus, pick them up if you or anyone in your family is suffering from any kind of sleep-related problem.

Sleep is the best meditation

– Dalai Lama

Sleeping well has positive effects on the mind and body. After a good night’s sleep, people feel fresh, their performance improves, and their mind becomes more creative. On the contrary, poor sleep has a negative impact on health and keep our body at risk of several diseases. And we spend endless nights turning and tossing in bed, struggling to get the sleep our mind and body needs.

The poor sleeping habit or disturbance in the natural sleep pattern can be due to various reasons- stress, anxiety, or certain medication. But like every problem, there are solutions for this problem as well.

Here are some simple yet effective steps which you can practice every day for a better night sleep:

Proper Sleep Schedule
Proper Sleep Schedule
Image Source – Google

Maintain the same bedtime and wake up time. Yes, even on weekends! It will help regulate your body’s clock and let you fall asleep quickly and stay asleep.

Work Out Regularly
Work Out Regularly
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Working out regularly helps you sleep better and make you feel less sleepy during the day. Light exercise during the day or three to four hours before bedtime can improve your sleep quality.

Eat Right at Night
Eat Right at Night
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Never go to bed hungry or full stomach. Don’t eat late in the evening. Avoid heavy or rich food a couple of hours before bedtime. Say no to spicy or fried food at night as it can cause heartburn and indigestion problems.

Cut Down Caffeine Intake
Cut Down Caffeine Intake
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Coffee first thing in the morning is perfect to awaken your senses. But you must avoid food and drinks that contain caffeine in the afternoon or in the evening. It can cause sleep problems even after 10-12 hours of consumption.

Avoid Drinking & Smoking In the Evening
Avoid Drinking & Smoking In the Evening
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The invigorating effects of booze and nicotine take hours to wear off that can interfere with your sleep cycle. Alcohol is also known to alter the production of nighttime melatonin that plays an important role in the body’s circadian rhythm. Avoid drinking lots of fluids in the evening or night as that may result in frequent bathroom trips and disrupt your sleep in the night.

Lower the Lights in Bedroom
Lower the Lights in Bedroom
Image Source – Google

Melatonin is a naturally occurring hormone in the human body that regulates the sleep-wake cycle. The brain secretes more melatonin when it’s dark and makes you sleepy. Turn off any bright lights in the bedroom before heading to bed. Make sure the room is dark when it’s time to sleep.

Use Ear Plugs to Shut Out The Noise
Use Ear Plugs to Shut Out The Noise
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The noise of nearby traffic or loud barking dog can interfere with your sleep. If someone is a light sleeper and wakes up easily when there is any noise, then using earplugs is the best option to shut out any unwanted noise and sleep peacefully.

Clear Your Head
Clear Your Head
Image Source – Google

Stress, anxiety, and anger can sometimes make it difficult to sleep well at night. So, it is important to clear your head and stop worrying about things before you go to bed. You can take a warm bath, meditate, read, or listen to calm music before you go to sleep. It will calm your mind and prepare it to sleep.

Use Comfortable Pillows & Mattresses
Use Comfortable Pillows & Mattresses
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The comfortable bedding is really important for a good night’s sleep. Using good-quality mattresses and pillows is like an invitation to sound sleep. They provide good support to your back and neck that make you fall asleep easily. And you wake up without sore back and neck aches.

Set the Bedroom Temperature
Set the Bedroom Temperature
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Trying to sleep peacefully when bedroom temperature is too hot or too cold is a huge challenge. It affects your sleep pattern more than the noise disturbance. Around 20-23 degree Celsius is considered a comfortable room temperature for most people that promotes a healthy sleep cycle.

You should incorporate the tips mentioned above for a healthy sleeping pattern.

Sleep is the golden chain that binds our health and our body together. The body is like a machine that needs rest after work. No machine cannot work non-stop and when you make a machine work incessantly it degrades soon. The same logic applies to our body. To stay fit and healthy, you should not only concentrate on a proper diet but also observe the sleeping hours and patterns. There is an old and famous saying that – A good laugh and a long sleep are the two best cures for anything.

Many people tend to sacrifice their sleeping hours in the name of fulfilling their dreams. Some stay awake to work and earn, some stay up due to depression, and some stay up to complete another season. The reasons can be anything but this sleeplessness or not falling asleep in time leads to many diseases. Also, remember that a lack of deep and quality sleep is harmful to our hormones which diminishes our motivation for work and prepares the body to gain weight faster. So, for a fit mind and body, a proper sleep must be achieved.

Why should you aim for a quality sleep is explained below?

No Over-Eating
No Over-Eating
Image Source – Google

The hunger hormones are beautifully balanced with a proper sleep. You must have noticed that when you stay awake after midnight, you tend to get hungry. There is a hormone called Ghrelin that signals your body to eat more and it is connected to sleeplessness. There is another hormone called Leptin that signals your body when you overeat. But when you are not sleeping and the body is tired, the body produces more of Ghrelin and less of Leptin that makes you over-eat!

Averts Weight Gain
Averts Weight Gain
Image Source – Google

Insulin is the master storage of hormones. If you don’t sleep well, the body cannot use this insulin properly. If this functioning of insulin is interrupted, fat gets stored in the body. But a proper sleep regimen would not allow such thing and the insulin level would be regulated averting fat. Apart from that when you are stressed or depressed, your body is actually tired and this leads to the production of cortisol. These cortisol stores calories as fat. So, to control your weight, always target a proper routine of sleep.

Focused Brain
Focused Brain
Image Source – Google

The lack of sleep is equal to being drunk. Without a proper sleep, the brain cannot make a sound decision and there would be lack of clarity in the mind. This confused state of mind then affects your work life and also eating habits. You tend to eat more snacks in this state of sleeplessness that would further promote weight gain. But with a proper sleep, you achieve better mental and emotional well-being. If you are in a happy state of mind, you are definitely going to make better choices for yourself.

Fruitful Workout Sessions
Fruitful Workout Sessions
Image Source – Google

People work out to stay healthy or fit. If you are hitting the gym regularly, you have to practice a routine of sleeping. Because your body muscles go through strain and to give some comfort to your muscles sleeping plays an important role. Inversely, if you want to give your 100% effort while working out, your body should sleep well.

Fast Recovery
Fast Recovery
Image Source – Google

When you sleep well and in time, your body is prepared to recover from any kind of ailment faster. The cytokine is a hormone that is produced in the body while one is asleep and it helps the body to fight off infection. Those people who have sleeplessness often suffer from cold, flu, or digestive diseases.

Apart from all these facts, a good sleep also keeps your skin glowing thus helping you to look younger. Checking all these important facts, now you can be sure that a proper sleep to maintain a fit body is not at all a myth. Now, you must remember that not only the quantity but the quality of sleep is also important. The requirement of sleep may vary from body to body and from age to age. For example, the newborn babies require at least 16-18 hours of sleep while the teenagers require 9-10 hours of sleep. Optimally, 7-8 hours of sleep is sufficient to maintain a healthy mind and body. Is it that difficult?

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