Monday, 2 May 2016

10 Tips To Sleep Better



Sleep is involved in the repair and restoration of the body. The rest that happens during sleep really rejuvenates your body for the next day.

The more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite

Sleep duration affects hormones regulating hunger — ghrelin and leptin — and stimulates the appetite. Another contributing factor might be that lack of sleep leads to fatigue and results in less physical activity.

When you’re stressed, your body tries to produce serotonin to calm you down. The easiest way to do that is by eating high-fat, high-carb foods that produce a neurochemical reaction

When you’re sleep deprived, the mitochondria in your cells that digest fuel start to shut down. Sugar remains in your blood, and you end up with high blood sugar

One reason you might pack on pounds when you’re sleep deprived is because your body goes into survival mode. Sleeplessness can fool your body into thinking you’re in danger. Your metabolism slows because your body is trying to maintain its resources, and it also wants more fuel

So if you have problems sleeping here is a few tips to sleep better:

1. Give yourself acupressure



An Italian study found sleep quality improved in 60% of people who massaged the HT7 acupuncture point that is linked to insomnia. Hold your thumb firmly at the crease where your wrist meets your hand, directly below your little finger for 2 minutes to induce sleep.

2. Try valerian


Drops of valerian help you relax. You can buy this drops in any health shop and add to your tea or even your bath. Some research has shown you have to take valerian for up to a month before improves sleep. As anything use this drops in extreme cases of stress. Remember that nothing in excess is any good

3. Sniff Lavender


Its long had a reputation for its sedative benefits. Inhaling lavender oil before bed has a soothing, hypnotic effect that promotes good sleep. Try diffusing some in a burner before bed and sprinkle a couple of drops on your pillow

4. Accupunture


Studies show acupuncture can help improve sleep and may even tackle chronic insomnia. Chinese medicine practitioners believe it allows the body's 'chi' energy to flow smoothly, boosting feelings of relaxation.

5. At night time snack on snooze-inducing foods


Foods that have a sedative effect: Chamomile tea, honey, banana, oatmeal, almonds, walnuts, flaxseed, peanut butter and dates

6. Try Ginsen tea


Although it hasn't been used traditionally as a sedative herb, recent research has found ginsen can improve sleep quality and quantity. 

7. Keep yourself hydrated throughout the day


Dehydration can lead to restless muscles and disrupted sleep. Drink your 2 ltd of water a day and stop a couple of hours before bed so you don't wake up needing the loo.

8. Turn off technology


Switch off screens! You should avoid them for 2-3 hours before bedtime. The bluwlight wavelengths produced at high levels by laptops, tablets and smart phones screen suppress production of melatonin,  the sleep inducing hormone.

9. Cut caffeine after 4 PM


You probably know is best to avoid caffeine at night time. But having a caffeinated drink after 4 pm can knock at least an hour off your sleep. Swap your afternoon culpa for a soothing chamomile tea.

10. Yoga pose 'Fold forward'


The easy forward bend is a great yoga pose for getting sleepy. Sit cross-legged and simply fold forward from hips, streching your arms out in front of you, to ease tension in your body. Hold for 30 seconds and then inhale as you come back up.











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  3. Thanks a lot for sharing these brilliant tips to sleep better. Quite impressed with these ideas. I have insomnia and having a hard time dealing with it. Now thinking to give acupuncture a try and will visit an acupuncture Mississauga clinic next week.

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  7. Thanks for the share, I'm always having a hard time falling asleep at night. I will be sure to use these tips.
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  8. Thanks for the share, I'm always having a hard time falling asleep at night. I will be sure to use these tips.
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  14. I used to have inadequate sleep because I fail to sleep on time. That is before I read and apply these 7 tips on how to prepare for quality sleep

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