Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Wednesday, March 11, 2015
5 Best and Worst Foods for a Good Night’s Sleep
We all want to sleep the minute we lay down in our beds and put our heads on the pillows. Well too bad for some of us no matter how badly we want to go to sleep and how much sleepy we really are we are unable to actually sleep, thanks to insomnia.
Getting the right amount of sleep at the right time is very important when it comes to health concerns. There have been many researches which have concluded that for sleep there are the best and the worst foods for a good night’s sleep. There are many researches that have shown that there are some foods which help humans in sleeping while there are others which do not let a person go to sleep no matter.
Listed below are the best and the worst foods for a good night’s sleep:
Best foods for sleep
1.Cherries:
These are known as the natural foods which can control the clock of our sleep. They contain melatonin in them, a chemical which helps the humans in controlling their sleep. There have been many researches which have shown that drinking cherry juice before going to sleep can help in improving the sleep, the sleeping duration and the number of adults who are suffering from insomnia.
2.Milk:
This food really helps in putting one to sleep. It contains in it the amino acid tryptophan and serotonin both which bring childhood memories to a child and also help both children and adults in going to sleep.
The Best Foods for a Good Night’s Sleep
Worst foods for sleep
3.Bacon Cheese Burger:
This is a food which can make your sleep go away. It is probably because of the fat content locked inside this food. This fat content is known to be a sleep killer for a person. You must avoid the intake of this food if you want to improve the quality of sleep as well as your health.
4.Alcohol:
All types of alcohol are really bad for sleep. This is because alcohol metabolizes very quickly inside the system and later when you are sleeping it keeps waking you up so many times during the entire night.
5.Coffee:
This is widely known that coffee since it contains caffeine in it makes you active as it is a stimulant for the central nervous system. Therefore it is not good to drink coffee before going to sleep as it will keep you up all night.
Sunday, March 8, 2015
How to sleep better
The human body can sleep almost in any position imaginable. Just look around your traveling companions during a long flight to see the amazing variety of postures of sleep!
But you can change the feel of your sleeping posture to be conducive to a deeper sleep and optimize flow easier to breathe through the nose. If your nose is congested, breathing from mouth and snoring are likely to ensue.
Yoga, with an emphasis on body alignment, and use accessories to achieve this alignment, helped me to learn how to establish a new perfect sleeping posture that helped me sleep more soundly ( and silently) through the night.
Three sleeping positions to avoid:
Flat Back Sleepers:The rigid support members in this "like a corpse" as often leads to complaints of low back pain. When the body be fixed for hours with your knees and hips "locked open" the weight of the legs can actually pull the bones of the lower back and muscles out of alignment and putting too much pressure on the lower back vertebrae and discs.
Belly Sleepers:To sleep down your face must turn to one side or the other to breathe. This couple places on the neck, and a lot of pressure on the delicate nerves from the skull upper spine. Belly sleepers can often wake up in a lot of saliva and spastic neck muscles.
Sleep on the side:This is the best choice of the three for the back muscles and bones, but even here, the body weight fall towards the shoulders and neck can be very painful and cause muscle spasms in the upper back, shoulders and neck.
How to sleep better On Your Side
You can create a brand new posture sustained sleep better on your side by changing the sleeping position to side with a few simple household items, and thus prevent the compression of the neck and ensure the ideal symmetry throughout the night for all joints of the body. Wrap a towel (or use a cylindrical pillow buckwheat hull) so that it is about a foot long and 8 or 9 inches in diameter and place it in front of your favorite pillow. This helps keep the bones of the neck of the collapse and bending to the side, giving them the support and maintenance of the long neck all night.
Place two pillows on each side for your arms to embrace as a "hug pillow." This will make you sleep better and it will keep the shoulder joints spacious overnight and prevent the weight of the arm bone to compress the nerves brachial valuable flow under the clavicles.
Place a light blanket or towel between your knees and try to keep it in place throughout the night as you throw side to side. This will keep the hips apart enough to prevent the lower back or hip bone to slip out of alignment. It also prevents bone bruise between his knees.
It may seem like a lot of extra "stuff" in his bed, and you may have to practice for a few weeks until your body adapts to the holding of the hug pillow and blanket hanging your knee, but sleep you will experience is worth the inconvenience of a crowded bed.
The benefits of sleep
Sleep improves learning and memoryStudies show that people who sleep during the hours needed are much better and have a better memory and learning power than those who do not get enough sleep. Thus, the lack of sleep causes lack of memory and possibly the lack of learning. Good sleep prepares the body to accept and learn new information through a process known as "memory consolidation." Therefore, that contributes mainly to the critical importance of sleep for children and students. Most students
stay up all night to prepare for the upcoming exam without realizing that learning and memory are better when they have a good sleep.Sleep prevents and cures diseases
One of the major benefits of sleep on our health is that it helps the body to fight and recover against many diseases and health problems. Why your elders suggest you sleep when you have a slight headache? Simply sleep allows your body to repair damaged cells and vital functions, also strengthen the immune system and prevent the onset of other diseases. In addition, a good nights sleep helps you to better manage the physical and mental stress.
Sleep keeps your weight under control
Are you one of those who followed a strict diet to maintain your weight without success? Sleep is the answer to your question. Sleep is directly related to the metabolism of our body so it affects the gain and loss of body weight. Lack of sleep gives a chance to carbohydrate and fat to accumulate in the body to use them in the treatment of physical and mental stress on the body. This affects the metabolism resulting in weight gain. In addition, lack of sleep can cause hormonal changes thus affecting our appetite.
Sleep balance our moods
Sleep balance our moods
How do you feel after a bad night? Are you happy or angry? Certainly, you will feel sleepy throughout the day, causing a bad day, no doubt. Conversely, observe your mood when you get a good sleep. You will surely be perky and energetic. This is exactly the impact that sleep has on your daily mood.
Sleep prevents the troubles
Sleep prevents the troubles
The lack of sleep can lead to increased blood pressure, stroke, heart disease and reduces the effectiveness of combat stressful circumstances. Therefore, the best way to ward off the sleep disorders is to have a good sleep at night.
Sleep provides general safety
Sleep provides general safety
Sleep and alertness of the body help to prevent the incidents and accidents that may otherwise occur due to lack of sleep.
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