Md Altaf Hussain :
Good sleep is vital to good health and well-being. The repercussions of sleep deficiency can negatively impact the way we “think, react, work, learn, and get along with others.” Yes, your irritability could be a result of a lack of sleep.
Sleepless nights can have a negative impact on your overall health; regular poor sleep puts you at risk of conditions such as heart disease and obesity. Most adults need around 8 hours of good quality, uninterrupted sleep per night, but the true duration does differ between individuals; listen to your body! Consistently achieving a high-quality night’s sleep truly is essential for a long, healthy and happy life.
Here’s why you should take note of the above ingredients and tweak your bedtime routine to incorporate the individual elements that will help you drift off into a restful slumber…
Meditation
Taking daytime stresses and work-to do lists to bed is going to be counterproductive to falling and staying asleep. Mindfulness and meditation techniques involve concentrating on your breathing and bringing your mind’s attention to the present, without letting any concerns about the past or future interrupt. Incorporating 20 minutes of mindfulness into your bedtime routine will help break the train of everyday thoughts and relax you into a good night’s sleep.
Your diet
What you eat and how you digest it can affect how you sleep. Eat an ounce of almonds or a tablespoon of almond butter about two hours before bed. The protein in almonds will help keep blood sugar levels steady while you sleep. Weak digestion can make falling asleep difficult so Lee said to avoid eating large, heavy meals late in the evening. You should also stay away from foods that are difficult to digest, such as spicy chili, hot peppers, and cruciferous vegetables like broccoli, cabbage, and Brussels sprouts. You can prevent indigestion, however, by snacking on a rice cake or yogurt.
Exercise (but not just before bed)
Making time each day to exercise can help to improve your sleep quality, duration and reduce stress levels. Exercise increases the time spent in the most physically restorative phase of sleep, deep sleep, which helps to boost immune function and support cardiac health, and thus contributing to a sound and restful night’s kip. However, it is important to bear in mind that exercising too close to bedtime can leave you feeling stimulated and energised and therefore interfere with your transition to sleep. To ensure you don’t find yourself in this position, avoid everything but gentle exercise (stretching, Yoga, etc) within 3 hours of your desired bedtime.
Bedtime bath
You can soak away the stress of the day and prepare yourself for a restful sleep with a nice, calm, relaxing bath. Add lavender essential oils, which can enhance the already calming properties of a bath. Herbal bath blends, like Lush Dreamtime, help you sleep and moisturize your skin.
Dark bedroom
Light and darkness are powerful cues that let our bodies know when it’s time to rest or to get up for a new day. Thus, light in the bedroom impacts quality of sleep; artificial light after dark can make it harder to both fall and stay asleep.
Relaxing plants
Jasmine and Lavender are both known for their relaxing properties making them an ideal addition to the bedroom. If you’re worried about the upkeep of bedroom plants, a low maintenance option would be an Aloe Vera plant, known as a medicinal plant; it produces oxygen at night and will improve the surrounding air, making for a more restful slumber!
Healthy relationship
Love is a many splendored thing, but it can also cause you more pain than peace. Never go to bed angry; just go to bed. Try to only use your bedroom for sleeping and love-making. Try to not fight before going to bed or in bed, as strong emotions affect your ability to sleep well. Start winding down at least one hour before going to bed. And, no, playing video games or sending e-mails do not qualify as winding down.
Good sleep is vital to good health and well-being. The repercussions of sleep deficiency can negatively impact the way we “think, react, work, learn, and get along with others.” Yes, your irritability could be a result of a lack of sleep.
Sleepless nights can have a negative impact on your overall health; regular poor sleep puts you at risk of conditions such as heart disease and obesity. Most adults need around 8 hours of good quality, uninterrupted sleep per night, but the true duration does differ between individuals; listen to your body! Consistently achieving a high-quality night’s sleep truly is essential for a long, healthy and happy life.
Here’s why you should take note of the above ingredients and tweak your bedtime routine to incorporate the individual elements that will help you drift off into a restful slumber…
Meditation
Taking daytime stresses and work-to do lists to bed is going to be counterproductive to falling and staying asleep. Mindfulness and meditation techniques involve concentrating on your breathing and bringing your mind’s attention to the present, without letting any concerns about the past or future interrupt. Incorporating 20 minutes of mindfulness into your bedtime routine will help break the train of everyday thoughts and relax you into a good night’s sleep.
Your diet
What you eat and how you digest it can affect how you sleep. Eat an ounce of almonds or a tablespoon of almond butter about two hours before bed. The protein in almonds will help keep blood sugar levels steady while you sleep. Weak digestion can make falling asleep difficult so Lee said to avoid eating large, heavy meals late in the evening. You should also stay away from foods that are difficult to digest, such as spicy chili, hot peppers, and cruciferous vegetables like broccoli, cabbage, and Brussels sprouts. You can prevent indigestion, however, by snacking on a rice cake or yogurt.
Exercise (but not just before bed)
Making time each day to exercise can help to improve your sleep quality, duration and reduce stress levels. Exercise increases the time spent in the most physically restorative phase of sleep, deep sleep, which helps to boost immune function and support cardiac health, and thus contributing to a sound and restful night’s kip. However, it is important to bear in mind that exercising too close to bedtime can leave you feeling stimulated and energised and therefore interfere with your transition to sleep. To ensure you don’t find yourself in this position, avoid everything but gentle exercise (stretching, Yoga, etc) within 3 hours of your desired bedtime.
Bedtime bath
You can soak away the stress of the day and prepare yourself for a restful sleep with a nice, calm, relaxing bath. Add lavender essential oils, which can enhance the already calming properties of a bath. Herbal bath blends, like Lush Dreamtime, help you sleep and moisturize your skin.
Dark bedroom
Light and darkness are powerful cues that let our bodies know when it’s time to rest or to get up for a new day. Thus, light in the bedroom impacts quality of sleep; artificial light after dark can make it harder to both fall and stay asleep.
Relaxing plants
Jasmine and Lavender are both known for their relaxing properties making them an ideal addition to the bedroom. If you’re worried about the upkeep of bedroom plants, a low maintenance option would be an Aloe Vera plant, known as a medicinal plant; it produces oxygen at night and will improve the surrounding air, making for a more restful slumber!
Healthy relationship
Love is a many splendored thing, but it can also cause you more pain than peace. Never go to bed angry; just go to bed. Try to only use your bedroom for sleeping and love-making. Try to not fight before going to bed or in bed, as strong emotions affect your ability to sleep well. Start winding down at least one hour before going to bed. And, no, playing video games or sending e-mails do not qualify as winding down.
