5 Types Of Food That Help You Sleep better

In this busy life, the last thing on our priority list is sleep and rest. But, trust me; it should actually be the top most priority for a healthy lifestyle. Your sleep routine can have a huge effect on your overall activities which you undertake throughout the day and believe it or not the food you eat has a direct effect on your sleep! Vitamin B6, B12, and folic acid along with serotonin help in promoting healthy sleep.

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1. Lean proteins: low-fat cheese, chicken, fish and turkey include lean proteins. These foods are high in the amino acid known as tryptophan, these tend to increase serotonin levels and improve sleep, on the other hand, try avoiding high fat cheese, chicken wings or deep fried fish as they contain fat and take much longer time to digest which can result in uneasiness, heartburn etc. and can keep you awake.

2. Complex Carbohydrates: try and consume more of whole-grain products such as cereals, pasta, crackers and brown rice. Avoid simple carbohydrates such as the likes of cookies, pastries, breads etc. these usually reduce serotonin levels and demote sleep.

3. Beverages: Did you know that some even some beverages can promote or prevent sleep? Yup, your mum was right about milk! A glass of warm milk before bed can help in a sound sleep and also aides in digestion, alternatively herbal tea such as chamomile or peppermint work equally well. On the other hand caffeinated drinks such as coffee or cola can have effects on your body even after 11 to 12 hours of consumption as it acts as a stimulant keeping you awake for many hours.

4. Fresh Herbs: Surprised? Don’t be! Fresh herbs such as basil and basil contain chemicals which reduce tension and promote sleep; these herbs have a calming and soothing effect on the body. A simple way to incorporate these wonder herbs in your diet us to use them to make homemade pasta sauce! Homemade sauces are not only low in sugar but are much healthier than market sauces which contain a lot of fat. But be careful and avoid herbs such as red pepper or black pepper at night as they have a stimulatory effect on the body.

5. Nut fats: unsaturated fats such as pure peanut butter and various nuts such as walnuts, almonds, cashews and pistachios not only boost your heart health but also increase your serotonin levels. Avoid food with saturated fats such as potato chips, French fries or snacks with high-fat content.

Some snacks such as a banana with low-fat yoghurt, cottage cheese with whole grain pita chips or peanut butter with crackers are considered to be sleep-inducing snacks. All these food products with a fixed sleep pattern and healthy habits of timely meals can help you get a sound sleep at night which will leave you refreshed in the morning. So get your timetable ready for sweet dreams!

Sleeping Tips For Shift/Night Workers

Sleeping Tips For Shift/Night Workers

Sometimes even though we try our best to keep ourselves healthy and fit we are not able to accomplish our goals and one of the major causes for this is the nature of our work. Many of us nowadays work according to shifts or in such circumstances where we need to work at night. This disrupts our body’s natural sleep patterns and can lead to sleepiness at work, low concentration, mood swings and even affect your decision making which can lead to accidents, injuries or work-related mistakes. Many shift workers suffer from 2 major problems i.e. sleeping during the day and staying awake all night long for work.

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Here are some tips to limit these problems:

1. Limiting the number of irregular shifts or night shifts, try as much as possible to stick to a single shift plan which involves more day hours than night and if you must then opt for night hours most suitable to your sleep schedule. If that’s not possible avoid rotating shifts frequently so that you are able to maintain the same sleep schedule.

2. Avoid long commutes which certainly reduce sleeping hours. Another thing to be kept in mind is that the more time you spend travelling during the daylight after a night shift the body automatically starts to release melatonin which makes you feel awake even when you’re tired making it harder to sleep.

3. Drink caffeinated drinks early during the shift and avoid when you’re near to bedtime.

4. Take frequent breaks and use them to move around; a small walk, some stretching or even a little exercise can help.

5. Try to adjust your sleep-wake routine and your body’s production of melatonin. As you’re working at night try to fool your body by exposing it to bright light when you wake up at night or use bright lamps or daylight stimulating lights at your workplace, while going back to your house at day wear sunglasses and avoid as much sunlight as possible.

6. Try to eliminate any noise and light from your bedroom during the daytime when you have to sleep. You can use blackout curtains, earplugs, sleep masks, or a sound machine to block away noise; don’t forget to switch off your mobile phone for uninterrupted sleep.

7. Make sleep a priority. Whenever you get the opportunity to sleep such as those on non-working days or on weekends make a proper schedule and cover up on any sleep debt which you have faced during the week.

In the end, avoid sleep deprivation as much as possible. The most damaging effects of sleep deprivation are from inadequate deep sleep. Deep sleep is that time during which the body repairs itself and gets itself ready for facing the day ahead. This plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system. Getting quality deep sleep is essential for the body to function to its full potential.

How Much Sleep Do You Need?

How much sleep do you need??

Deny as much as you can but it is a fact that the amount of sleep you get directly affects the quality of your working life, physically, mentally, emotionally and also affects your working capacity and performance in day to day chores. Sleep is a necessity and it isn’t merely a time when your body shuts down, while you sleep the brain continuously works restoring, replenishing, repairing and preparing your body for the day ahead. It restores your body, somewhat like a phone is charged with electricity; your body is recharged with sleep without sleep you won’t be able to work to your full potential. Skip this precious service and you’re in for a mental or physical breakdown. So the question arises how much sleep is actually required by the body?

There is quite a difference between the amount of sleep you can work on with and the amount of sleep you actually require to work your full potential. Most healthy adults need between 7.5 to 9 hours of sleep hours per night which are uninterrupted to function at their best. Children between the ages of 1 to 12 need 15 to 10 hours of sleep and teenagers require roughly between 8.5 to 10 hours of sleep.

The best way to figure out if you’re fulfilling your body’s demand for sleeping hours is to note how you feel throughout the day. If you’re getting the adequate amount of sleep then you’ll feel energetic throughout the day from the time you wake till your bedtime. However, if this is not the case there is a possibility of sleep deprivation which you may be facing without even knowing it. Falling face first into your dinner plate isn’t slept deprivation to be clear! These symptoms are subtle such as requiring an alarm clock to wake up in the morning, feeling sluggish in the afternoon, feeling drowsy through the day, feeling the need to nap etc.

Minor sleep deprivation is not such a big deal however chronic sleep deprivation can majorly affect your judgment, coordination, and reaction times. This can include Fatigue, lethargy, and lack of motivation, Moodiness and irritability, reduced creativity and problem-solving skills, inability to cope with stress reduced immunity; frequent colds and infections, concentration and memory problems, Weight gain Impaired motor skills and increased risk of accidents along with difficulty in making decisions. Increased risk of diabetes, heart disease, and other health problems are also a part of the lack of sleep.

To deal with sleep debts you can adopt simple and effective ways such as aiming for at least seven and a half hours of sleep every night by planning ahead of time all your work so that you don’t have to skip sleeping hours, setting short term sleep debts with extra hours of sleep per might , taking a break for about two weeks from work to get your biological clock reset, so that you are able to restart your sleep table. Last but not the least making sleep your priority!

Simple Tips To Improve Your Sleep

In this fast moving world, running and chasing after deadlines we often forget to care for ourselves and put our health at risk without even realising it. Overworking ourselves and pushing the body’s limits to get that extra bonus, which in the long run gets spent on diseases. The least which we can do is get an adequate amount of sleep, but with such hectic schedules we are not able to do even that for ourselves and feel tired all day long, so here are some simple tips to improve your sleep.

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SAY NO TO COFFEE: Yup coffee contains a substance called caffeine which all coffee addicts know is known to drive away sleep. To sleep properly at night avoid taking coffee at least 4-6 hours before your preferred time of sleep.

AVOID ALCOHOL OR NICOTINE: Although it may seem that alcohol helps in promoting sleep it is not true as sleep caused due to alcohol intake, it acts as a stimulant, increasing the number of sleep breaks and generally decreasing the quality of sleep later in the night. Same goes for people who smoke, nicotine present in tobacco keeps the brain active for a long time disrupting sleep.

FOLLOW THE SLEEP SCHEDULE: Even if you work overtime to fix a particular time to sleep be it only for 6 hours without any interruptions. This will help set your body’s internal clock and optimise the quality of your sleep.

EXERCISE DAILY: exercising not only helps in regulating your body system. It also helps in stimulating a better and sound sleep. The more you exercise the better your sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime otherwise, the reverse effect may take place. Even a 20-minute walk can help in improving sleep.

KEEP DINNER LIGHT: Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

LIMIT STRESSING YOURSELF: Most of us are not able to sleep at night for the simple reason that we stress over something or the other which happened or is going to happen. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to relax your mind, take deep breaths and completely block away any thoughts which may stress you out.

KEEP IT DARK AND QUITE: When the body gets in contact with the light it produces a chemical substance known as melatonin. The brain secretes more melatonin when exposed to light making you alert and less when exposed to dark making you sleepy. Thus to maintain a proper sleep cycle avoid using devices such as your mobile phone or television at least an hour before you sleep. Keep your room dark and cover any devices which may emit light, if you’re not able to block noise from your neighbours, other family members etc. try covering it up with a fan or sound machine. You can also use a sleep mask and earphones to block any external noise from the surroundings for a sound sleep.