After a tiring long day at office or college, every person desires a good and peaceful sleep. A good night sleep ensures a healthy mind and body, which makes you prepared for the next day’s challenges. A proper sleep of six to eight hours is very important.
Why is a good night’s sleep essential?
Lack of proper sleep increases the blood pressure and cholesterol
People sleeping late at night have higher risk of colon and breast cancer
If we are sleep deprived, our body and mind experiences a lot of stress, as the level of stress hormones increases.
The stress hormone in the body rises, and hence the level of inflammation also increases.
A good sleep makes you energised and alert
Quality sleep will make you remember and process things efficiently.
Studies have shown that people, who sleep less than 6 hours a day, tend to gain more weight and thus result in obesity.
The key to healthy hair and skin is a perfect 8 hour beauty sleep. Lack of sleep causes dark circles, puffy eyes, dull skin and hair.
But many of us face the problem of lack of sleep. Even if we try our best, some people end up having sleepless nights. Studies have found that certain nutrients play a role in short and long sleep duration.
People who eat a large variety of foods (in short a healthy diet) have the healthiest sleep pattern and the right answer to how to sleep better.
Here is a list of the different sleeping disorders and the different nutrients associated with it.
Short sleep is an issue which arises when the body does not get enough of water along with the following vitamins.
Good sources of vitamin C include strawberries, oranges, grapefruit, lemons, papaya, black currant and bell peppers. An adequate amount of vitamin C builds up a strong immune system and helps fight diseases.
It is found nuts, meat and shellfish, selenium is a trace mineral which is important for all body functions and is vital for immunity. The vegetarian sources include mushroom, onions, barley, brown rice, oats and wheat germ.
Studies have found that very short sleep disorder is associated with less consumption of the following.
As you know water constitutes 75- 80 % of the total body weight and is essential for all bodily functions such as digestion, metabolism and removal of toxins from the body. Therefore for a good night sleep, you should at least drink 10 glasses of water daily.
This is a powerful anti oxidant which prevents free radical formation in the body. It also prevents the oxidation of cholesterol thus preventing the narrowing of arteries. Lycopene is found in tomato, watermelon and guava.
Our body needs a good balance of simple and complex carbohydrates for proper functioning. While simple carbs release sugar, the complex carbs release energy slowly before they are finally absorbed into the blood. Glucose and sugar are simple carbs, while wheat and other starchy food contain complex carbs. One should have a small bowl of porridge before going to bed for a good sleep. Milk and oats contain amino acid, which help induce peaceful sleep.
This phenomenon is associated with inadequate intake of total carbohydratess and other nutrients like
It is found in tea and chocolate and in all cocoa products. Theobromine is a heart stimulant and also lowers the blood pressure. Regular consumption of green tea and dark chocolate can give you a good night’s sleep.
It is a saturated fat, found in dairy products, nuts, seeds and oils. This is good for the heart and also has antibacterial properties. Take limited but regular amount of these products in your daily diet.
Add these nutrients in your regular diet to enjoy a peaceful night’s sleep. Adjusting the intake of the ingredients is the best of sleeping tips you can ever get.
Till then take care and keep it stylish!!!!!!