What Foods Will Aid You to Get Better Sleep?

Foods can help perk up or slow down your brain and you need to choose foods that are high in sleep-inducing chemical called Tryptophan, such as dairy products ( cheese & milk ), seafood, soy products ( soybean, milk or tofu ), poultry, meats, whole grains, beans, rice, lentils, hummus, hazelnuts, eggs, peanuts, and seeds of sunflower or sesame.

Is Drinking Warm Milk Helpful in Making You Sleep Better?

There is no scientific evidence that drinking warm milk can help you sleep better at nights. Although people may feel comfortable doing so, this myth can be related to the placebo effect of believing that it will really make you fall asleep.

How Do You Eat Right to Have Better Sleep at Nights?

It will always come down to one word: Moderation. You have to watch out your diet carefully and follow these healthy habits:

1. Don’t eat large meals that are high in fat before you go to sleep. This can make you stay awake at nights, not to mention, making your risk of weight gain higher.

2. Take a small snack several hours before bedtime so you won’t get awake suddenly at nights due to hunger pangs.

3. If you’re prone to heartburn, avoid eating foods that are spicy.

4. Don’t drink too much fluids before going to bed or it can wake you up at nights when you have to go to the bathroom.

5. Avoid caffeine at all costs before going to sleep. Know that this is a stimulant that keeps you awake. Try drinking your last cup of your favorite coffee eight hours before you go to sleep.

6. Avoid alcohol. Many think that drinking alcohol makes you more sleepy. Although this may be true, alcohol prevents you from getting deeper sleep, resulting to you waking up with a tired feeling ( or the worst hangover of your life ).

Did You Know?

Eating a bag of non-fat popcorn, thirty minutes before bedtime, will help you achieve relaxation. The carbs in the food will make your body produce a neurochemical called Serotonin – making you feel good and relaxed. Just make sure your skip the butterfat!

You can also try deep breathing techniques, meditation, or binaural music to help you achieve the deepest stage of sleep. Sometimes, all you need is a makeover of your bedroom to make it more conducive to sleep. Always keep in mind that choosing health will always win when it comes to your battle with sleep. Sweetest Dreams!

Foods to Help You Sleep

Your sleep habits are also your sleep hygiene. By working on improving these, you definitely increase your chances of falling asleep faster than the speed of sound. Normally, a complete sleep would count between 7 – 9 hours of sleep each night. Having a good night’s sleep is truly healthy for you and if you can’t get one, it is high time for you to reassess what you have been doing wrong – and correct them as early as possible.

Good Habits that Will Help You Get Quality Sleep

1. Use your bedroom for sleep and sex ONLY

This means avoid reading, typing on your laptop, or watching TV in your bedroom. Arrange your sleeping space in a way that is conducive to sleep. You need to make sure it is cozy, comfortable, and free from outside noises.

2. Anticipate Sleep

You may get on a bedtime ritual, which can signal your body that you are about to sleep in a few minutes. It can be deep breathing exercises, a warm aromatherapy bath, a moment of silence, stretching, or even a quiet time for reading. Anything that will help you relax will help. You may also listen to binaural music.

3. Move and Get Some Sun

To exercise daily means improving your chances of getting better sleeps at night. You also need to get out in the sun for your body to produce melatonin, which helps regulate your sleeping cycle. You may simply open your drapes and let the good ol’ sunshine come in.

4. Skip the Caffeine

This means avoiding coffee, tea, or caffeinated drinks in the afternoons and onwards. The ideal time to skip anything with caffeine is 4-6 hours before bedtime. If you have trouble sleeping, try to cut on caffeine until you feel rested.

5. Avoid Alcohol and Cigarettes

Cigarettes are a big NO if you want to fall asleep. It contains stimulants that keep you awake, other than being bad for your overall health. Also, drinking can put your body in a rebound mode, where your blood sugar will just go haywire and you will likely wake up in the middle of the night.

Getting a good night’s sleep is all about keeping in mind these healthy habits, plus, making healthy choices for you to live your life to the max. If your sleep problems are really serious, you may want to talk to your sleep doctor for you to know if you suffer a sleeping disorder and what type of treatments you need to get. When you get good sleep, you will just feel fresh to face another tough day. Good Night!

Healthy Sleep Habits:

Six Most Common Sleep Myths

You may have heard of one or more from this list, and at some point, you may find yourself guilty of having believed it. These are:

1. Get Eight Hours of Sleep

What’s with the number? Know that each of us has different sleep patterns and you don’t really have to make it exactly 8 hours to feel rested.

2. The More You Sleep, The Better You Get

For older people, this may work. Even those who are sad, depressed, or anxious may benefit from more sleep to recover. Still, there is more to be known about this myth and long sleepers may actually be having a sleep disorder called sleep apnea, or they may suffer depression and diabetes that’s why they spend more time in bed.

3. You Can Do With Just 4 Hours of Sleep

You may be a short sleeper, but too little sleep is actually bad for your health. You can weaken your immune system and you can gain more weight. Getting less than six hours of sleep is the same as sleeping longer, where you are at higher risk of heart diseases and even death.

4. Lie-Ins are GREAT

Not Really! You may feel good, but if you lie-in longer, you might just feel groggy like you’re drunk. Your body needs regular sleep and the last thing you want is to wake up in odd hours because of disrupted sleep cycle.

5. Pop a Pill If You Can’t Sleep

Sleep medications are made for short-term purposes, but if you are becoming dependent on it, it’s time to take natural courses to find your way to a better sleep. There are simple ways where you can sleep well at nights like a simple meditation exercise, listening to binaural beats, or even a warm bath of your favorite scents.

6. Make Up for Lost Sleep During the Weekends

This might have been popular for those working on weekdays. Beware! You may get sleep bulimia which makes it even harder for you to get that reviving sleep. You just don’t bank on deficits when it comes to sleep. You need to be consistent with your sleeping patterns for you to get the most out of – sleep.

According to the National Sleep Foundation, you can have better sleep by:

1. Using the bedroom ONLY for sleep and sex
2. Eating light before going to bed and avoiding spicy or fatty foods that can cause heartburn or discomforts
3. Getting a regular exercise routine
4. Avoiding caffeine at least 6 hours before you go to sleep
5. Setting time for sleeping and waking up to help set your body clock
6. Making sure to sleep on a comfortable bed with the right mattress and pillows
7. Avoiding any disturbances in your bedroom

The science of sleep is wrapped in mystery. Moderation is the key to getting a good night’s sleep. Be mindful of getting quality sleep and if you have chronic sleep problems, don’t hesitate to seek expert help. Sweet Dreams!

Sleep Doctor’s Video on Turkey:

The Truth is: The Number of Hours You Sleep Depends on Factors like Age

According to WebMD, infants need 16 hours a day, teenagers need 9 hours, and adults will do well on 7-8 hours. There are a few people who feel perfectly well with 5 or an extreme 10 hours just to feel revived. Sleep is your body’s way of regenerating new cells and healing them. Sleep is an incubation period after a stressful day, like a battery recharger giving you that needed energy during your waking hours. Without sleep, there can be dire consequences.

Sleep Deprivation = CHAOS

Being sleep deprived is not a joke. In fact, many have paid the fatal consequences of lacking a good night’s sleep. Most of road accidents are caused by sleep-deprived drivers. When a person lacks sleep, his or her hand-to-eye coordination and ability to perform task decreases. Driver fatigue has been the most dangerous case responsible for vehicular accidents, resulting to deaths each year. There is just no drug or caffeine that can overpower your body’s natural need for quality sleep.

Have you ever experienced lack of sleep? How did it feel? Chances are, you find your limbs too heavy to move and you feel sluggish all day. Your ability to focus and concentrate diminishes. You can’t remember important things and your mental alertness just went sub zero. You either feel too sad or too angsty. Then, you feel so depleted of energy that you rush to the nearest sugar source you can get. The chain reaction begins.. which will lead to other health issues like obesity.

Why is Sleep Healthy for You?

During rest, your body doesn’t only heal, but it releases great amounts of hormones that rejuvenate, giving you an elixir of youth from within, namely: Erythropoietin, Growth Hormone, and Testosterone. Erythropoietin is a hormone from your kidneys, making healthy red blood cells which are needed by every vital organ in your body. Your pituitary glands are also stimulated when you sleep. For this, children are often encouraged to sleep more. Not only males have testosterone, but females do have them too, which is great for giving you that high energy, a strong immune system, and a super sex drive.

Trust your feelings when you feel sleepy. If you can’t seem to stop yawning and feel like you’re going to drop dead soon, you better take a short nap to recharge, or better yet – a night of quality sleep and rest. Let the powers of Binaural sounds aid you to sleep well.. to a better health!

Just How Much Sleep Do You Need to Keep You Healthy?

Unlike machines, the human body is composed of living, breathing cells that need to restore its vitality with a good quality and quantity of sleep. Take note that it is not only important that you get many hours of sleep, but it must also be good hours of uninterrupted sleep.

How much one sleeps depends on many factors like age, sex, environment. Too much and too less sleep are both unhealthy. If you are always awake at night, you are among the many insomniacs out there. Too much sleep may also be caused by problems such as chronic fatigue or depression.

Just how many hours are enough? Normally, adults need 7-9 hours each night, but there are some who manage at six. Don’t go less than five hours a night, or it will spell trouble. Studies show that people who have adequate hours of sleep live longer than those who don’t. A recent research even shows that lack of sleep can cause 2.9 lbs weight gain – in just 9 days.

How about those who work at graveyard shifts? Believe me, night time sleep is very different from daytime sleep. I know. I used to work for the night shift before and I have to quit my job, for the sake of my health. The reason is that people who work at night are exposed to artificial lights, which reduces the body’s level to ward off disease. If you can’t have a normal daytime job, make sure you sleep in a dark bedroom for your body to heal itself.

Not only will you feel cranky without a good amount of sleep, but you are also at risk for high blood pressure that can lead to many serious heart diseases. High blood pressure have been known to be one of the factors in millions of death around the world each year. This info alone should make you be wary of your sleeping patterns.

Here are the Benefits You can Get from Quality Sleep:

1. A Healthy Heart
2. Better Immune System
3. Reduced Risk from Cancer, Heart Disease, and Diabetes
4. Relaxation
5. Mental Alertness
6. Good Memory
7. Weight Loss
8. Lower Levels of Stress
9. Better Mood throughout the Day
10. Youthful-Looking Skin and Rejuvenation from Healthy Cells

Ergo: It Feels truly Good to Have a Good Night’s Sleep

If you have trouble sleeping at night, you can always seek for help from your sleep doctor. You can also enjoy a soothing warm bath, the aroma of essential oils, a calming music, and a chamomile tea to help you sleep your way into the sweet valley of dreams. ( Or… you can always count 100 sheep )

Sleeping Beauty…

Dr. Mona Khanna will only ask you two questions to know if you’re getting enough sleep.  She has solved this mysterious cloud surrounding my sudden depletion of energy my body needs to keep running all day.

When a person is completely rested all night, he or she will wake up refreshed, like having a nice, cool bath in the freshest of mountain springs. There is also no reason to feel sleepy during the course of the day, if ever one got enough sleep last night.

Modern lifestyle, especially in the city, makes it nearly impossible to get that good sleep which is vital for a person’s overall well-being.  Not only will one feel cranky without enough sleep, but the body will be more prone to disease.

Sleep is dependent on age.  Infants need at least 16 hours a day.  Children need 10-11 hours.  Teenagers can do well with nine and for adults, an adequate amount would be seven to eight hours.  Being older doesn’t mean having lesser hours of sleep.

Sleep quality is also as essential as sleep quantity.  If a person can avoid taking sleeping pills, then it is better doing so.  A nice and quiet space, far from disturbances, is ideal for having a good night’s rest.  You can sip a cup of chamomile tea to help you sleep.  You may even read your favorite book, or just listen to meditation music and count your way to sleep.  A warm bath before going off to bed can also help, and make sure you do it with the soothing scent of essential oils to relax your aching muscles.  Pamper yourself.  Make an effort to buy ergonomic pillows that will align your neck and spine, without giving you that strain in the morning.

Remember that when your body is rested, it means better defense against stress-related diseases.  Not only will you feel happier, but you will also keep an ideal weight free from hormonal imbalances that a lack of sleep gives. Besides, your body needs some time to heal itself during sleep.  Studies even say that napsters have a lower risk of heart disease.

Feeling Tired?  Take a Nap!