>>>>Quality sleep is an evidence of good health as well as is a component of healthy living. Getting a quality sleep to an extent depends on some factors which when you observe carefully, will give you the required sleep you need for a healthy living. Healthy sleep habits can make a big difference in your quality of life. Researchers have referred those factors and habits as “
sleep hygiene" which can help anyone
maximize the hours they spend sleeping, even those whose with sleep disorder. Healthy sleep habits can make a big difference in your quality of life. According to the National Sleep Foundation, adults should get between
seven and nine hours of sleep each night. Here are some tips that will help you achieve it.
Eating light meals before bed>>>>>Research has found that certain nutrients in food can affect sleep, from
how easy it is to fall asleep at a reasonable hour to the quality of
rest we get throughout the night. It’s common for people to eat their biggest meal for dinner, but large
meals and snacks eaten in the evening, particularly those high in fat,
can impair sleep quality, according to one Brazilian study. In contrast, another study found
higher carbohydrate meals consumed in the evening may help improve sleep onset but are best consumed four hours before bedtime. Some group of researchers conducted a research on how nutrition affect sleep and they found out that normal sleepers consumed the widest variety of foods, drank more tap
water, consumed the most theobromine, and consumed more dodecanoic acid.
Avoid Caffeine, Alcohol, Nicotine that Interfere with Sleep>>>Caffeine is a stimulant and can keep you awake all night. Also caffeinated products such as coffee, some pain relievers, decrease a person’s quality of sleep. Drinking It immediately before sleep can hamper or reduce the quality of your sleep. Dr. Lawrence Epstein describes how caffeine works to promote alertness, but can also inhibit restful sleep. Alcohol may induce sleep but will decrease the hours of sleep as it will keep you awake midnight. Reduction in alcohol intake especially few hours close to bedtime will help improve your sleep.
Quality of the of food>>>>According to
Dr. Marie-Pierre St-Onge, an assistant professor at Columbia’s Institute of Human Nutrition, diet quality influenced sleep quality. Also according to
Dr. Nathaniel Watson, president of the American Academy of Sleep Medicine, said in a statement, diet and sleep are interwoven in the fabric of a
healthy lifestyle. For optimal health, it is important to make
lifestyle choices that promote healthy sleep, such as eating a
nutritious diet and exercising regularly.
"A diet low in fiber and high in saturated fat and sugar has been linked with worse sleep quality in a new study," said a study published in the Journal of Clinical Sleep Medicine.
Eating more fiber meant deeper and better sleep. Researchers at the University of Pennsylvania conducted a
comprehensive study of sleep-inducing foods, they found that good
sleepers generally ate a larger variety of fruit and vegetables. Eating plenty of mackerel, herring, tuna and salmon – all of which are
good sources of healthy omega-3 DHA fatty acids – could improve your
sleep quality, according to researchers at the University of Oxford.
Fluid intake>>>A study by French researchers that explored the effects of changes in
water intake on mood state found that increasing water intake can
improve one’s overall mood whereas reducing water intake has the
opposite effect. This study suggests that habitually low-volume water drinkers can boost
their sleep/wake mood by simply increasing their water intake. Drinking water helps your sleep duration, but not so much that you will be awakened by urine.
Exercise>>>>Studies show that regular exercisers sleep better and feel less sleepy
during the day. Regular exercise also improves the symptoms of insomnia
and sleep apnea and increases the amount of time you spend in the deep,
restorative stages of sleep. Exercise speeds up your metabolism, elevates body temperature, and
stimulates activating hormones such as
cortisol.
Turning your room into a suitable environment for sleep>>>>> The
temperature of your bedroom also affects sleep. A bedroom that is too hot or too cold can interfere with
quality sleep. A
quiet, dark, and cool environment with adequate ventilation can help promote sound slumber. Noise is another factor that can inhibit sleep. Your bed also should leave you enough room to stretch and turn comfortably
without becoming tangled.
Don't force yourself to sleep>>>>Forcing yourself to sleep means you can still wake after a short while.Only go to bed when you are feeling sleepy. Take your bath and try to relax with such activities as reading novel, other motivational books. Light reading before bed is a good way to prepare yourself for sleep. Most people had confessed that reading novels get them in the mood to sleep.
Sources:http://www.todaysdietitian.com
http://www.helpguide.org/
https://sleepfoundation.org
Hunger The brain can't focus without fuel, so skipping meals -- especially
breakfast -- is a top concentration killer. Many studies show the negative effects that hunger has on school-aged children and young adults. Research also indicates
short-term memory and attention are affected when you rise and shine but do
not dine.
, statin drugs, a cholesterol-lowering medications might just be the single worst group of drugs for your brain. Cholesterol is needed to make neurotransmitters — chemicals that brain cells use to communicate with each other. It is necessary for memory, learning, and fast thinking.
