SLEEPING BEAUTY!
Slumber hours have a very vital role they play in our overall health and well-bein.
It is very essential sleep when it is time. 8-9hours of sleep has been recommended as the correct amount of sleep needed for optimum performance during the day. A good night sleep have you looking your younger with a good skin because the skin repairs itself while we sleep but a couple of bad nights have you looking not so good with dark patches around the eyes and puffy lids and wrinkles.
When you do not get enough sleep, some hormones are released that makes you end up feeling extra hungry and snacking at night increasing your calorie intake. It doesn't stop there, sleep deprivation leads to depression.
ADVANTAGES OF A GOOD SLEEP.
The advantages of a good sleep cannot be overemphasized and it includes but not limited to the following:
A good sleep makes you able to focus and learn faster. Sleep enhances the memory and strengthens it.
A good sleep wakes you up feeling happier and less cranky. It increases your ability to interact socially.
A good sleep makes you more productive. One gets through tasks easier and faster making fewer mistakes. During sleep, the brain appears to restructure and reorganize itself resulting in more creativity during the day. Sleep helps the various aspects of brain such as cognitive, concentration, productivity and performance.
Sleep regulates the hormones ghrelin which makes one feel full. A good sleep results in production of leptin making you feel less hungry thereby regulating food consumption helping in weight control.
A good sleep leads to a better health and less cardiac problems and high blood pressure leading to longetivity of life.
How do we achieve quality sleep? It is actually very easy if you follow these simple rules.
Maintain a sleep routine and rhythm. Always go to bed and wake up same time every day.
Understand your sleep requirements. How many hours of sleep does your body need for optimum memory and brain function?
Natural light is very essential as it helps promote melatonin. Melatonin is a hormone that controls when you sleep and wake up.
Create a comfortable sleeping environment. Sleep in a quiet dark room with no noise or a little light if you have phobia for darkness.
Do not use the bed for watching movies or eating or working. Use the bed only for sleeping that way the brain can associate the bed with sleeping.
Relax yourself before bedtime. Treat yourself to a warm bath or how about a book?
Avoid caffeinated drinks in the evening. Do not take alcohol before bedtime as it may worsen snoring and sleep apnea.
Do not exercise few hours before bedtime as the body will get stimulated making it more difficult to fall asleep.
Reduce water intake at night to avoid waking up for toilet trips. Also avoid heavy meals,spicy and sugary foods also.
lumber hours have a very vital role they play in our overall health and well-bein.
It is very essential sleep when it is time. 8-9hours of sleep has been recommended as the correct amount of sleep needed for optimum performance during the day. A good night sleep have you looking your younger with a good skin because the skin repairs itself while we sleep but a couple of bad nights have you looking not so good with dark patches around the eyes and puffy lids and wrinkles.
When you do not get enough sleep, some hormones are released that makes you end up feeling extra hungry and snacking at night increasing your calorie intake. It doesn't stop there, sleep deprivation leads to depression.