Every now and then we all have our issues with sleep. As we read in the previous blog a good nights rest improves a lot of possitive effects.
But this doesn’t mean that it is alwasy easy to sleep well if we just set our mind to it.So here are some unexpected tweaks that help you relax more and have a better well rested night.
1. Afternoon delight
As we all know tea and coffee before bed is a big no no, but you might also watch your late afternoon drinks as most people still feel the effects of caffeine from the late afternoon when they turn in. Still love your 4 p.m. drink? carefully read the label to make sure it doesn’t contain caffeine. If it does? you can still have it but be sure to have finished it before 2 p.m. to not be bothered with the effect at bedtime.
2. Sleep approved meals
Normally a huge meal before bed is not a good idea as a full stomach disturbs your sleep. Here is a dish which actually improves your sleep: a light whole wheat pasta dish with fresh vegetables, chicken breast, tomato sauce and a sprinke of parmesan cheese. This meal contains a snooze-friendly combination of protein and tryptophan. Which converts to sleep promoting serotonin in your body!
Also do you sometimes wake up with a growling stomach? Here are some “in the middle of the night snacks” that will help you sleep better when you get back in bed: banana, cottage cheese, milk, graham crackers or yoghurt and cerial
3. Our necessary evening drink
Alcohol might make you feel more drowsy, relaxed and help you sleep faster, it does NOT however improve the quality of your sleep. It decreases deep sleep and increases arousals from sleep. Tips to maintain our alcohol necessaties: have a glass with your dinner around 6 p.m. and drink in moderation, this way it’ll wear off before you lie down.
4. Warm up and cool down
Often unknown fact: our body needs to cool down to a certain temperature in order to reach a sound slumber. So an often mistakenly assumptive fact is that taking a bath before bedtime helps you relax and sleep beter is not true! Take a bath right when you get home from work and cool down before getting under the covers is a lot more effective!
5. Sleepy Yogi
Yoga before bed can absolutely help you get the right mindset! It helps easing you mind, steadying your breath and with some nice stretching it even reduces muscle tension.
6. Tricking your Biological Clock
Before bed it is important to get into the right mindset, or otherwise trick your body in the right mindset. Another tip that can help you do this is to dim the lights and get your body adjusted to a darker room instead of going from bright lights to total darkness. This way you signal your biological clock that it is time to wind down.
7. Say NO to Bedtime Smartphones
Eliminate your smartphone from your bed or even better from your bedroom. Typing, the lights of the phone and even just its presence can make it harder for you to relax and unwind. Are you cued to respond to every ring or vibration? This may occur during the night and if your known to always respond or react to it, it will disturb your sleep. whilst the elimination of the smartphone in the bedroom can create a feeling of freedom and total relaxation!
Everyone starts the day much better when they sleep well, but why is this?
Researchers have done a lot of research on sleep, and what makes such an important part of our life
Here are seven benefits of Sleeping Well!
1. Improved memory function
While you are sleeping your memory is hard at work, practicing the skills you learn when you were awake. This process is called consolidation. Through this mechanism, your body saves and integrates all the things you learn during the daytime.
2. Curbing inflammation
Inflammation is linked to many diseases, to name a few: stroke, heart disease, diabetes, arthritis and premature aging. Research has shown that people how sleep less then 6 hours a night on a regular basis have higher blood levels of inflammatory proteins than those who sleep more than 6 hours a night. Dr. Rapoport, who studied this fenonomen says that people who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation when their sleep disorders are treated.
3. Kickstart creativity
As we now all know, sleep improved memory function. Your brain reorganizes and restructures memories while you sleep, which results in more creativity. Research done at Harvard University and Boston College found that emotional components of memory is strenghtend while we sleep. This increases peoples creative ability.
4. Improving attention and learning
Studies found that sleep disorders like snoring, sleep apnea and other types of interrupted breathing during sleep are likely to result in problems with attention and leaerning. A lot of us will sacrifice sleep if we have a deadline, however research shows that if our sleep is interrupted or shortend on a regular basis our ability to pay attention and to learn new stuff is significantly decreased.
5.Get those sixpack-abbs
A key aspect of losing body fat, research shows, is getting enough sleep. Researchers at the University of Chicago found that dieters who were well rested lost more fat than their peers who did not get enough sleep. The difference was HUGE. The well rested group lost 56% (!) more fat than their sleep impaired buddies. The total amount of weight lost was equal between groups, however a lot of the weight lost in the sleep derprived group came from a loss in muscles – not good!
Everyone knows the difference a good nights sleep can make for your general happiness through the day. Researchers have found that sleep reduces levels of stress, which in turn leads to lower levels of blood pressure and cholesterol levels.
7. Being happy!
Lower stress, lower blood pressure, lower cholesterol and all of the above are some of the great benefits that sleep has for us. A good night of sleep can contribute to more emotional stability and lessens a persons anxiety. It also increases your patience and lessens irritability.