How to Get Enough Sleep at Night
Today’s hectic lifestyle leads more and more people to neglecting the need for good sleeping habits. Getting enough restful sleep is important in keeping your health. Ideally, you should have seven to eight hours of slumber for your system to mend and heal itself efficiently. In reality, people only get less. About 50-70 million Americans suffer some kind of sleeping disorder.
There are plenty of remedies to help you transform your current sleeping habits. It is important to realize why you must develop good sleeping habits before taking a look at various remedies at your disposal.
Why get enough sleep?
A good night’s slumber, as mentioned previously, generally allows your entire body to mend and heal itself. During this time period, your body produces new cells, balances chemicals and rests muscles to help you function at optimum levels after you wake up. It is easy to spot some of its most notable advantages. Those who get enough restful slumber have better complexion than others who do not. They likewise have stronger natural defenses and so are less susceptible to heart disease, hypertension and depression.
Good sleeping habits also increase the performance of your own brain. The brain carries on to function even as you dream. You do not, however, put it to use as much when asleep as when you are awake. This implies the human brain rests whenever you enjoy a snooze. The brain will be able to process information more effectively and then make better decisions with a good night’s rest.
What will happen if you don’t get enough rest at night?
Exhaustion is the least of your worries if you don’t get enough restful slumber. The brain has difficulty registering information, which can affect your reaction time, judgment, memory and problem-solving skills among other things. Your cells are not able to regenerate, giving you bad complexion as well as a host of health problems. You become even more susceptible to disease as your defense mechanisms cannot produce enough antibodies. You also increase the likelihood of struggling with heart disease, hypertension and stroke.
Not getting enough rest at night also alters your mood drastically. These changes tend to gravitate to the negative facets of your personality. You end up being prone to depression, irritability, aggression, and additional stress.
What could you do to transform your sleeping habits?
Obtaining a good amount of exercise helps you fall asleep at night. The human brain produces endorphins and serotonin whenever you exercise. This decreases your stress levels and helps you to relax later in the day.
Make sure to decrease your caffeine intake before going to bed. Caffeine stays within the body for four to seven hours. Limit your coffee intake to one cup and drink it early in the morning. This way, you are able to function throughout the day without influencing your sleeping habits at night. Don’t consume tea, soda and chocolate too close to bedtime as well.
There are various natural sleep aids you can purchase that you can try. These have zero negative effects and work with your body’s natural sleeping cycle, which makes it a healthy substitute for prescription sleep aids. These natural sleep aids include melatonin, chamomile, and passion flower.
You can even try some quick remedies that may help you go to sleep. Try to eat a protein-carb snack one hour prior to when you wish to sleep. Protein helps the brain produce serotonin and melatonin that will help you get deep sleep. Carbohydrates, meanwhile, helps your mind absorb protein faster. Try a whole-wheat cookie or cracker with peanut butter filling.