Zzezt for life
HEALTH FITNESS BEAUTY
Sleeping your way to health
Most of us donít realize the true value that sleep can have on our bodies and minds and the majority of us donít get enough of it. While for some of us this is due to suffering from a sleep disorder such as insomnia, others just stay up too late and have commitments which require us to get up early. Getting enough quality sleep is essential to getting us through our day but also for our overall health.
One of the main effects that lack of sleep has on our bodies is on our hormones; various hormones in our body work together and have an effect on our health. When we suffer from lack of sleep we begin to crave more carbohydrates and sugar, our blood sugar levels will also fluctuate. If we donít get enough sleep it can cause problems with out adrenal glands, the adrenal glands regulate your bodyís health, when our adrenal glands start suffering, and we start to suffer.
One of the main problems with lack of sleep is an increase in the hormone cortisol. Cortisol helps us to resist stress, maintain our blood pressure and our moods are dependant on it. However if there is an increase in cortisol then it can cause adverse reactions within our body.
So what can we do to ensure that we get enough sleep?
Here are some tips to help.
∑ Avoid eating before going to bed, the later you eat the less time your body has to digest food before you go to bed. Instead of resting your body will spend all night digesting the food you ate. Also going to bed on a full stomach will lead to you feeling uncomfortable and tossing and turning all night long.
∑ Get enough exercise throughout the day - if you arenít getting enough exercise throughout the day then you arenít going to be tired. Getting regular exercise not only gets you fitter but also helps you to get a good nights rest.
∑ Dim your lights - just as the sun streaming through your window first thing in the morning starts your day off by energizing you, dimming your lights at night can encourage your body to slow down and unwind.
∑ Buy a suitable mattress - if you are having trouble getting comfortable at night in bed then consider buying a new mattress, if your mattress is old and worn this could be the reason you are tossing and turning all night.
∑ Have a schedule and keep to it - develop a healthy internal clock by getting yourself into a routine. Get up at the same time every morning and go to bed at the same time.
∑ Avoid taking naps - where possible stay awake and donít take a nap during the day, taking a nap during the day confuses your internal clock and you are not as tired when it comes to going to bed.
∑ Keep your bedroom relaxed - avoid turning your bedroom into an office, donít put a desk or computer in there and be tempted to work. If you have work in there you are more than likely going to thinking of the things you have done or should have done and this can keep you awake.
∑ A hot drink caffeine free - try winding down with a hot drink before going to bed, of course give this time to go through your body before lying down for the night, otherwise you will awaken with the need to go to the bathroom.
∑ Avoid the stimulating effects of nicotine and caffeine - which take hours to wear off.