Tag: Sleep

Turn Out the Lights: 15 Sure Ways to Have a More Restful Night

With nearly 9 million people in the U.S. using sleep aids, it is obvious to see there is a problem. What do you do when you’re trying to have a restful night, but the thoughts keep coming, and your mind won’t stop racing?

The thought of having a peaceful night seems like almost a miracle to many people struggling with sleep. The good news is that with a few changes, you can start experiencing a better night’s sleep. Continue reading this article to learn fifteen ways to take a good rest.

Experiencing a Restful Night

There is no one reason people aren’t sleeping. Some people are experiencing personal problems that keep them up at night. Other people might have an environment that keeps them awake.

While there isn’t one or even two main causes keeping people up at night, the results are similar. You have people walking around like zombies, missing out on important information because of lack of ability to focus and more harmful side effects. These following tips will help you put yourself in the best situation for sleep.

1. No Liquids Before Bed

Drinking liquids before bed increase the likelihood that you’re going to get up throughout the night. Even if you think your bladder can hold a lot of liquid, your body may not operate how you want it to when you’re sleeping. Be safe and don’t drink liquids of any kind before bed.

If you drink alcohol before bed, it is even worse for your sleep. Your quality of sleep is often worse when you drink alcoholic beverages before bed.

2. Pick a Proper Mattress

Sleeping on the wrong mattress can cause major problems. Whether your mattress is too soft or too firm, both are going to cause their own brand of problems.

Read through helpful reviews like this review and see what other people have to say about the mattress you’re considering. Find a reviewer that is similar to you and see what recommendations they give you.

You want to have plenty of support for your back, but you don’t want to feel like you’re sleeping on a rock. You may want to be cozy and snug in a soft bed, but you still need that support. Find a mattress that will cradle your body but won’t cause you to feel out of joint when you wake up.

3. Get Exercise Early in the Day

If you’re tired of getting a bad night’s sleep – wear yourself out. Many times, the reason your body doesn’t want to go to sleep is that it isn’t tired. Even if your mind is tired because it has been working all day long, your body might not be.

You shouldn’t exercise right before bed. Make sure you exercise as early in the day as possible. Don’t worry about exercise tiring you out throughout the day.

While exercise will help you sleep, it won’t put you to sleep in the day. Your body will be energized by the workout, and you’ll still experience the sleep aid effect as long as you don’t exercise too close to bedtime.

4. Establish a Bedtime Routine

Whether we want to believe it or not, no matter how spontaneous we are – our bodies thrive when they’re on a routine.

If you want to increase your chances for a great night’s sleep, then you need to establish a bedtime routine. You don’t have to do anything fancy to get yourself to sleep. You just need to do whatever you’re going to do before bed every night.

When you start going through the sequence you always do right before bed, your body will start readying itself to go to sleep.

5. Bring on the Day Light

Do you like to keep the lights low in your house even throughout the day? Many people do keep the lights dimmed to keep energy costs low. While keeping the lights low is great for decreasing energy costs, it is also great at confusing your body.

If you don’t want to turn the lights on, you can either open the windows or put lighter curtains up. Light is one of the best ways to let your body know whether it is time to be awake or if it is time for a snooze.

You can even set smart lights up that will mimic a sunset so your body can start preparing for bedtime.

6. Do You Have a Sleep Disorder?

While you are implementing all of these things into your life, you should also rule out a sleep disorder. If you have a sleep disorder,  you may need to get additional help.

Many times even if you do have a sleep disorder, you’ll be able to use some of these recommendations to help you get to sleep easier. Not all sleep disorders are going to need professional treatment, but knowing what you’re working with will allow you to navigate the challenge easier.

7.  Decrease Blue Light Exposure

If you have too much blue light before bed, you can confuse your body. You may know about the sleep cycles of our bodies, but we also have something called the circadian rhythm. The circadian rhythm helps our bodies stay on proper sleep and waking patterns with light.

All electronics emit blue light, but there are some things you can do to decrease the blue light. If you’re on your phone or tablet, you can download apps that will help you keep the blue light away.

If you’re getting blue light from somewhere else, you can even get blue light blocking glasses to help you protect yourself.

8. Axe the Nap

If you get drained throughout the day, it is easy to want to flop down for a quick nap – or maybe even a long nap. Naps can confuse your body and make you less tired when you go to sleep which can hinder a good night’s rest.

9.  No Late Day Caffeine

Caffeine will give your body a jolt when you consume it. You shouldn’t consume caffeine late in the day. Even consuming caffeine a few hours before bed could cause you to get a less restful night’s sleep.

10. Stay Consistent With Bed & Rising Times

If you stay consistent with the times you go to bed and wake up, your body will start to recognize the pattern. When your body recognizes the pattern, you’ll notice you start to get tired at the same times each night. You may even start waking up before your alarm rings.

11. Check Your Bedroom Temperature

If you sleep at a temperature that is uncomfortable to you, it’s difficult to get any rest. If you have a partner that likes it colder or warmer than you do, it can be a little challenging.

Let’s say your partner likes to have it colder in the room. Instead of making your partner roast, you can grab a favorite pair of extra warm pajamas, so you stay nice and toasty the whole night.

12. Is Melatonin Right for You?

Some people won’t even try to go to sleep without using melatonin. You can try it and see if it is right for you. Different people respond to supplements in different ways to make sure to test it before you buy a big supply.

13. Calming Shower or Bath

A calming shower or bath can help melt away stress so you can let the day’s worries go down the drain. To make the bath even more zen, try some candles and bath bombs.

14. No Late Night Munchies

Who doesn’t enjoy getting a little bite before bed? Even grabbing something small can take your train off the track. You might experience indigestion or other problems because your body is still trying to work when it should be sleeping.

15. How’s Your Sleeping Environment?

If your sleeping environment is making it hard to sleep, there are a few things you can do even when you don’t control the whole environment.

Is there too much noise in the room? If there is too much noise in the room, you can get earplugs or use a sound machine that will help you keep from hearing the sound.

Is there too much light in the room? Buy darker window shades for night time or get eye covers for sleeping.

Think about anything that is keeping you from sleeping. You should remove it from the room if possible.

Some of the things that might distract you are your tv, phone, tablet, disturbing wall art, creepy tree branch outline on your curtains. Whatever it is that is distracting you from sleep; it’s got to go.

Get Healthy and Stay Healthy

Having a restful night is an important part of keeping healthy. Lack of sleep can cause many different challenges.

One of the issues people experience when they aren’t getting enough sleep is depression. If you think you’re dealing with depression, we have articles on the topic that can help you manage it naturally. Read our article today to get tips that will help you through each day.

Keys to Better Sleep

Sleep is important. Sleep lowers our stress levels and helps our bodies recharge. It helps clear our minds and makes us more productive, and it makes our bodies healthier and better able to fight off disease — great sleep can reduce your risk of everything from heart attacks to cancer. Bad sleep, on the other hand, can really mess you up. Sleep deprivation will have a negative effect on your moods, your mental health, your energy levels, and your physical health.

Getting good sleep is incredibly important to your day-to-day life and your long-term health alike. Is your sleep good enough? Here’s what you need to know about how to get the best sleep possible.

Sleep in silence (or with a white noise machine)

To get good sleep, you’ll need a little peace and quiet. Of course, for some people, that’s not possible. Some of us live in areas where sounds — ambient and otherwise — are a fact of life 24/7. Others may suffer from tinnitus — a constant sound that plays in our ears, which can be anything from ringing or buzz to a constant clicking.

Try to create the most calming silence or pseudo-silence that you can, though. Earplugs are a good option, and so are white noise machines. You can also try tinnitus remedies like Tinnitus911. And does tinnitus911 work? For some people, yes, and it’s well worth trying yourself.

Sleep in the dark

The other key part of your sleep space is the light — or lack thereof. You need a dark place to sleep in. Again, this is something that is easier for some people to create than it is for others. But you can always find solutions. You should consider blackout curtains for windows or a sleep mask for areas that just can’t seem to stay dark enough.

Millions of years of evolution have conditioned your body to sleep in the dark. Don’t fight nature. Make it dark when you want to sleep. You can even use your body’s reaction to light to your advantage by buying a wake-up light and using light therapy to wake yourself up in the morning instead of the harsh sound of an alarm clock.

Avoid alcohol and caffeine before bed

Alcohol, caffeine, and other drugs can affect our bodies and minds. That can make us more productive or help us loosen up at a party, but moderation is key.

There’s nothing wrong with the occasional nightcap, say the experts at a Woodbridge liquor store, but beware of making alcohol before bed a habit. You should not need the help of alcohol to fall asleep, and going to sleep intoxicated will make your sleep less restful and less effective at recharging your energy levels.

Go to sleep and wake up at the same times every day

The key to your sleep schedule is something called the circadian rhythm. We humans are not the only ones with circadian rhythms — it’s something that is found regularly in the animal kingdom. So what it is? It’s simply how our sleep schedule lines up with the day/night cycle of our home planet. We evolved to take advantage of that cycle in our sleep patterns. Makes sense, right?

Getting your sleep schedule right means respecting the natural rhythm. If you can, line up your sleeping time with the darkness of night. And be sure to keep the cycle rhythmic. Don’t confuse your body by waking up or going to sleep at different times every day. Instead, stay consistent. You’ll fall asleep faster and wake up more easily that way, and you’ll get more restful sleep while you’re asleep.

5 Tale-Tale signs you should consult a Nutritionist

A nutritionist is a specialist who not only helps you to find out how food affects you, but also how you can find the best strategy that utilizes food to heal and nourish your body. The specialist discusses with you about your lifestyle and eating habits to get the necessary information that can help him/her to come up with the ideal meal plan for you. Such a program will include the strategies for preparing your food. However, many people do not know when they should visit a nutritionist. To help you, we’ll discuss five signs that suggest you need to see a nutritionist.

     1. When you are struggling with emotional eating

If you find yourself eating a lot of food or binging, know that it’s time to see a nutritionist.  It may be that you are eating the wrong balance of macronutrients. Binge-eating is a severe disorder which if not treated could result in obesity or unwanted weight gain. Such a condition could result in even more compulsive eating with the accompanying feeling of disgust and guilt. A nutritionist can help you create better habits around food. They also know when it’s time to refer you to other specialists like therapists, psychiatrists, or mental health practitioners.

     2. When you’ve been diagnosed with high cholesterol

Though you will be undergoing treatment for high cholesterol, a dietician will be vital since you can reduce your cholesterol through dietary change.  Nutritionists can help you to come up with a food strategy that removes saturated fats from your diet while adding high-fiber diet.

     3. When you plan to get pregnant

If you are planning or already pregnant, you need to work hand-in-hand with a nutritionist. A dietician will help you come up with the best food strategy so that you know what and how to eat before and during your pregnancy. Also, a dietician will be handy with food strategies to show you just how to lose weight after giving birth. Dieticians could also provide meaningful advice on fertility issues as well as balancing of hormones.

     4. Not getting sleep at night

The inability to get sleep at night is reason enough why you should see a nutritionist. Diet may impact on sleep. Diets with nutrients such as magnesium could lead to insomnia. On the other hand nutrients such as tryptophan help the body to produce melatonin, a sleep-inducing hormone. Hence, you had better visit a trained nutritionist to help with your lack of sleep.

     5. Periodic body tune-up

They say prevention is better than cure. And so it’s better to visit a nutritionist more so as you keep growing older. Other instances when you need to talk to a nutritionist would be when you start working on the night shift. The night workers are usually at high risk of being overweight, developing blood pressure as well as diabetes. 

The best way to maintain good health is to have a holistic health strategy. That includes not only being careful of what you eat but also knowing how to prepare food. Consulting a nutritionist Melbourne should be your first step in your endeavor to improve your health.

How to Survive Holiday Season Stress

Spending time with friends and family over the holidays is one of the nations most loved pastimes; however, for many people it can also be a season of mixed emotions that makes them feel anxious, stressed and worried. Not everybody has special fun memories that they want to reminisce over, and often, being in a family situation can trigger the childhood patterns that you thought you had put to bed.

To help you gain positives from this holiday season, here are 3 tips to survive the holiday season. 

     1. Have realistic expectations

The holiday season is always portrayed in the media as being perfect, and no social media feed provides you with the true picture of other people’s holiday. The reality is often very different. No family is perfect, and so try not to build great expectations of the celebrations into something that they are not likely to meet.

There’s a fine line between being optimistic and unrealistically hopeful. The chances are high that if Grandma always slates your career choice, she will again in the holidays. You may hope that she’ll stop discouraging you from pursuing your dreams, but realistically, she will dampen your spirits with negativity.

It’s how you react to the individual and situation that controls the impact that they have on your sense of wellbeing. Exposure to negativity can really dampen your spirits, so it’s important that your interactions with negative people are limited; you can’t avoid them completely!

The Gray Rock Method is a way of dealing with people with who you have a toxic or negative relationship. In short, it means that you don’t add fuel to their fire: respond to them without emotion with a simple and polite response. It takes practice, but once the person doesn’t succeed in baiting an emotional response from you, their attention will go elsewhere.

     2. Prepare

It can be easy to get caught up in the holiday excitement and make decisions that you may regret later once the festivities are over. If you leave everything until the last minute, you are more than likely to make bad decisions. Prepare for the holidays; this way, you keep in control of what you are going to do, and you won’t feel bullied into going somewhere or seeing someone you don’t want to. Things to prepare:

  • The diary

Know exactly where you are going to be and when. Again, be realistic about what you agree to do. Yes, it is the season of spending times with loved ones but show some self-love and give yourself some time off to rejuvenate and relax. Having an organized diary also means that should you receive an invite to somewhere you are not keen to go to, you can always say that you have previous plans.

  • The food

If you are catering for an army of friends and family, prepare as much of it as you can in advance; your freezer is your holiday season friend. You want to be able to relax without spending all day in the kitchen. Create a schedule that details the timings of when dishes need to go in the over so that you know exactly what to do and when.

  • The gifts

Yes, you will want to give loved ones gifts, but if you leave buying them until the last minute, you are more than likely going to panic buy. Set yourself a budget and stick to it. Post-holiday debt will impact your future financial stability, but if you do find that you have overspent, be proactive about clearing it as soon as you can. You can take out a loan to pay your debts and make manageable monthly installments instead, Bonsai Finance provides finance for this situation.

     3. Be moderate

The holiday season is not usually a period of moderation; however, excessive indulgence can seriously impact your physical and mental health. Overeating, drinking too much alcohol on top of a reduced sleep can make the side effects of the celebrations linger.

  • Drink

While it can be good fun to have a drink with friends and family, it can be the cause of arguments and misunderstandings. Moderate your drinking. You don’t have to abstain, just drink responsibly. Alternate between alcoholic drinks and sodas so that your consumption is halved. Alcohol and depression go hand in hand, and if you must face friends and family with a hangover, you often feel more vulnerable and anxious.

Remember to drink plenty of water to help your body process the toxins that your body has ingested. Your vital organs depend on it to function, and it can be easy to forget to drink enough.

  • Food

Holiday meals tend to be richer than everyday foods and eating too many calories can easily be done. Take time over your meal to properly chew your food – it takes 20 minutes for your brain to understand that your stomach is full! By having a more leisurely meal, you will eat the amount of food that is needed, and not feed to excess.

  • Sleep

Late nights and early starts can impact you both physically and emotionally, especially when combined with the excess of food and alcohol. Lack of sleep can affect your mood by making you more emotional and more likely to lose your temper, which can heighten feelings of anxiety and depression. A weakened immune system is one side effect of a lack of sleep, so you are more likely to catch colds and viruses as a result. Take extra vitamin supplements to keep your defenses up.

Holiday season can be a great time to spend with family, friends and loved ones, but often it is marred by family politics and relationships. Take time to step out and take a breather. You don’t have to engage fully with people who pull you down, you don’t have to explain why you are not having another glass of wine, enjoy the celebrations under your own terms and live for today.

Why Recovery is crucial – Way to get it done quickly

In sports and general life, the recovery process from an injury is extremely important. If not properly handled, it may result in more complications and in some cases lead to death. There are many who overlook the recovery option in sports. They believe that training and injury prevention is all that matters. Recovery is as important as everything else is in sports. It should top your priority list if you want to get the most out of sports. Your body can have great functionality if you venture into helping it recover as you go ahead with your training. It can be obtained through the following means:

Setting apart time for recovery

Many people focus more on making it in sports and therefore they drive their bodies to utter exhaustion by working harder than they had done before. Working harder in sports is not bad, the problem comes when you don’t set some time to help your body recover. Recovery helps your body to be productive. A day or two in a week would make a big difference.

Once you set some time off from working out or training, your main focus would now be on how you can speed up the recovery process. This is what you need to do;

Stretching

Stretching is very imperative for recovery because it contributes to the growth of your muscles. If you stretch well, the tension in your muscles gets relieved. You will find it easier to train or work out the next day if you make it a routine to stretch as much as possible. Stretching speeds up the recovery and ensures that muscles do not clump up together.

Foam rolling

As you continue training or working out, there are adhesions that build up in your connective tissues as well as the muscles. You will experience pain or sustain an injury due to these adhesions. Foam rolling is a great way to get rid of them. This self-massage quickens your recovery since it hastens the flow of blood to the tissues and muscles.

Nutrition

Intense training calls for a great nutrition so does general life. What you consume during and after training and any other time is essential for the recovery process. For instance, you can avoid digestive issues if you plan on taking a well-balanced diet two hours before you embark on working out or training. Be keen on what you take after training also. The right nutrients are vital since they speed up the recovery of your body. In addition, add in foods that are rich in potassium to your diet. They are known to provide energy to the muscles.

Massage

Sports massage is very essential. Through massage, the liability of the muscles is enhanced. Intense training in sports can leave you with tight muscles that would hinder your joint range of motion. Consider a full body massage. Adhesions and tensions in the muscles are gotten rid of by use of massage. You can check out sports massage Caringbah for more assistance. This will be very helpful for the recovery.

Get enough sleep

Sleep should never be underrated. It helps the body and the mind to relax. In addition, it contributes greatly to the restoration of your body, something that is very important for recovery after sports. Get enough sleep. This means you are supposed to set 7-9 hours every night for quality sleep. The strain that one gets after training and workouts requires that amount of sleep so that you can recover fully for the next day.

Reduce stress

Chronic stress can slow down your recovery. When you find yourself stressed because of work, inadequate sleep and everything else that surrounds you, you will know it is time to take a break and allow yourself to relax. You can do this by engaging in other things that will bring joy like watching your favorite movie, walking your dog, meeting up with your friends etc. This is because when you couple stresses with the training, your body will be overworked. This will not help your body to recover.

Conclusion

The body requires recuperation from fatigue, general weaknesses and also injury. These are just some of the ways that can quicken the recovery of your body. There are a ton of other things you can do for recovery. Consider them if they will keep you healthy. Focus on the recovery of your body as much as you do on your sports. This way, your body will remain productive.

Give your body some time to respond and consider combining both natural and artificial methods to help you get back in shape. In one way or the other, the body is able to communicate and tell you when it is ready for your routine operation. Give it the right time.

How To Make The Most Of Every Day

No matter how old we are, there can be times in our lives when we start to feel that every day is just the same as the last, and nothing interesting or exciting is going to happen. These are days that we wish away, and that is especially true when we are looking forward to a particular upcoming event. It’s a shame when this happens, as with a little more positivity, every day can be a wonderful one, even if nothing ‘exciting’ happens there at all. Here are some of the best ways to can make the most of every day.

Wake Up Early 

Waking up as early as you can is a wonderful way to start the day off well. Make sure you still get enough sleep, though, by going to bed at a reasonable hour!

Whether you live at home with a young family or are on your own, it makes no difference. This is one thing that everyone can do in any circumstance and starting the day in the right way means that you will feel much more positive about everything that comes afterward.

Here is your chance to take some quiet time and to really look at the world around you before the hustle and bustle of the day begins in earnest. Many people are most productive first thing, and if this means you get up early and work so that you have the rest of the day to enjoy yourself, then that makes a lot of sense too. Whatever your reasons for getting up early and no matter where you live or what you do, it will work to make your day a better one.

Be Less Stressed 

Sometimes being less stressed is easier said than done, but you should remember that when you are worrying and stressing about things – particularly things that you cannot change and have no control over – you are missing out on the current moment, and losing your chance to enjoy it. As well as this, you won’t be able to see the future either, and it can all seem rather bleak.

On top of making your day a more negative one, your health can suffer a lot when you are stressed. Physical side effects include:

  • High blood pressure
  • Heart disease
  • Obesity
  • Lack of sleep
  • Headaches

Mentally it can cause paranoia, depression, and anxiety. Stressing as little as possible is, therefore, the best thing if you want to be able to make the most of every day.

If you can work out what it is that is causing you stress; then you can also work out how to combat it and create a plan to alleviate the stress you are feeling. Whether it is down to health, financial worries, your job, or your relationships, there will always be someone who can help you, even if they are just there to listen. It may be that you are simply getting older and require more care. For more information on a possible next step if this is the case, such as assisted living, click here.

Once you have dealt with your stressors, you can certainly make the most of every day.

Eat Well 

Eating is something we have to do to be able to function and, ultimately, to stay alive. The more healthily we eat, the better our bodies are able to function, the healthier we will feel, and the more we can enjoy the days as they come and go. This is why giving up junk food and eating more fruits and vegetables can help to give us a much more positive outlook on life.

You will be amazed at how much better you feel if you stop eating (and drinking) all the things that are bad for you and start eating (and drinking) the things that are good for you. Your energy levels will increase, you will lose weight, you will feel fitter, and you will generally be more ready and able to take on any opportunities that come your way.

As well as eating more healthily, staying hydrated by drinking plenty of water through the day will also help to boost your immune system, keep you feeling healthy, and keep you more productive too.

Exercise 

Trying to make the most of every day may not leave you much time for exercise, but when you realize just how important it is, you are more likely to clear a space in your schedule for it. Regular exercise will make you healthier, of course, but it will also realign the hormones in your body, reducing the number of stress hormones (like cortisol) and increasing the amount of ‘happy hormones’ such as serotonin. When this happens, you will feel happy, less stressed, more at ease, and calmer. You will also be able to see the changes in your body when it comes to your strength and any weight loss that might occur. Since you only need to do around 20 minutes of exercise per day to make a difference, it should be easy to slot it into your schedule, and when you do, you will be able to make much more of every day.

Practice Mindfulness 

Mindfulness means being in the present so that no day is ever a waste. It can be hard to do this, and it is a difficult habit to get into, but once you are able to be more mindful throughout your day you will find that every day is just as important as the last and the next, even if you don’t really do anything or it isn’t an especially memorable one. When you are present in the moment, you aren’t distracted by anything; you are fully focused on what is happening, and enjoy the moment much more. Going for a walk in nature, taking the time to paint a picture that you are concentrating on, reading a book, or sitting quietly and meditating are all good ways to be more mindful. These ideas are much better than watching TV which, although useful for unwinding and something that can be enjoyed as a treat, usually means that you aren’t really in the moment at all.

6 Ways to Improve Sleep Naturally

Most people tend to get only six or fewer hours of sleep every night. This can lead to a lot of stress that can start affecting your heart, memory, and overall health. Here are a few tips that can help you get adequate amount of sleep in a natural way:

#1: Establish a sleep routine

It is important to go to bed at the same time every night and wake up at the same time every morning. It doesn’t matter whether it is a weekday, a weekend or a holiday. This way your biological clock will not get disrupted and you won’t be facing any sleep problems. It will also reduce the amount of tossing and turning you would need, to fall asleep.

#2: Exercise regularly

Being a couch potato does not help improve your sleep quality. In fact it might lead you towards depression, draining off your energy. What you need to do instead is to add some simple exercises to your routine. Keep yourself active throughout the day and avoid sleeping during the day. Also make sure your workout is all wrapped up several hours before you sleep. This way you won’t get too revved up.

#3: Stick to a healthy and balanced diet

It is important to eat healthy if you want to sleep healthy. Cut down on junk food and caffeine. If you can’t make sure you don’t have them after mid-afternoon. Your dinner has to be your lightest meal and you should ideally finish it a couple hours before you go to bed. Stay low on heavy or spicy foods that tend to keep you awake, giving you a heartburn or indigestion.

#4: Quit Smoking

As per research it is tough for smokers to feel rested even after a full night’s sleep. This is because of the stimulating effect nicotine can have. Also smoking can exacerbate sleep apnea as well as a number of breathing disorders that make it tough to enjoy restful sleep.

#5: Make it a habit to say no to nightcaps

Many have the habit of consuming alcohol before going to sleep. Although this might help you doze off initially, it doesn’t help in making you feel fresh in the morning. It in fact disrupts your brain waves and sleep patterns.

#6: Stay away from electronic gadgets before going to bed

Most people have the habit of watching TV, working on the computer, chatting on cell phone or playing a video game during the last hour of their day. They think this relaxes them; but it doesn’t. The light from these devices tends to stimulate the brain, making it harder to unwind. As far as possible, try and put away your electronic gadgets, an hour before you go to bed.

CBD gummies are said to induce better sleep at night. Most people who use this regularly claim that it makes them feel well rested and more alert and energetic during the day. As per research CBD helps in balancing and stabilizing the circadian rhythms.

Complete Sleep Cycle Guide: What are the Different Sleep Positions ?

Every night, our bodies experience this five-arrange cycle four to six times. Every one of the rest cycle stages assumes a critical part, which clarifies why you probably won’t feel your best when there are rest unsettling influences. When you comprehend the advantages of each phase of rest, you’ll see why it’s so imperative to keep a customary rest plan.

Here’s the beginner manual for the 5 phases of complete sleep cycle guide:

  • We’ve all been here: this is the point at which we start to gently float all through rest. Our eyes move gradually and muscle action backs off. In case you’re interested about attempting rest breathing systems, this is the phase to attempt them. Light sleep proceeds in this stage. Here, our eyes quit moving, our pulse starts to back off and our body temperature begins to drop. Indeed, even our cerebrum waves back off with sudden blasts of oscillatory movement called “sleep axles.” About portion of our everyday sleep is spent in this stage.
  • Here we begin entering profound rest, where ease back delta waves begin to show up mixed with shorter, speedier waves. This is where our body develops and repairs tissue, braces the resistant framework, fabricates bone and muscle. It’s likewise amid this phase a man may encounter practices referred to as parasomnias, for example, rest strolling or talking so anyone can hear.
  • Profound rest proceeds in this stage and the body keeps on recharging itself. Studies have demonstrated this is the place the well done like sparing your earlier day’s encounters to your memory and the arrival of state of mind and vitality managing hormones happens. Somebody woken up at this stage may feel tired and bewildered.
  • The REM part of a rest cycle is still somewhat of a secret. Now, your cerebrum begins sending signs to the mind’s cerebral cortex, the zone in charge of well-done like getting the hang of, considering and arranging data. In the meantime, different signs are sent to the spinal string to close down development—this is to keep you from doing things like kicking somebody in your rest supposing you’re kicking a ball.
  • Do you mull over your back, side, or belly? On the off chance that you are pregnant, sore, or have certain therapeutic conditions, you may need to rest in specific positions to be agreeable.

Now we will discuss what are the different sleep positions:

 Sleeping in the wrong way can lead to neck irritation or back torment. How you sleep may uncover parts of your identity. Read further to take best sleep position for you.

  • The Freefall Position: Around 7% of individuals consider their stomachs with their heads swung to the side. Individuals who rest along these lines have their arms folded over a pad or tucked under a pad.
  • Soldier Position: In this position, Sleepers are sleeping straight and their hands are down parallel to the stomach. About 8% people uses this position and the reports say these persons are of quiet and conservative personality.
  • Starfish Position: In this position people sleep keeping their hands over to the head and about 5% people uses this position. They are kind of shy people.
  • Fetal Position: This position is mostly opt by the woman side.

              In this position the hand is bend and carried towards their forehead.

This different sleep positions play a very crucial role for refreshment point of view.

Legs are curdled and squeezed nearby stomach. They are a bit tough by nature.

I hope this article helped you in answering your queries. Please add your comments if  needed.

Does stress affect sleep?

Not all kinds of insomnia has its roots in stress but stress could be called a major contributing factor to sleep-loss.

A Survey that was take throughout America to gain insight into sleep habits of adults found that at least 40% of adults report not getting enough sleep.

A majority of adults surveyed that is 3 out of 4 report getting less than 8 hours sleep. 1 in 4 adults sleep for less than 5 hours every night.

Such sleep habits can put them at serious risk of several illnesses, loss of productivity and many mishaps.

But if stress is a contributing factor, reducing the same would bring in much-needed relief.

Stress can trigger insomnia and stress induced insomnia affects our ability to fall asleep and stay that way. This could in turn trigger hyper arousal disturbing sleep patterns and upsetting those.

Discovering the root cause of sleep problems

You may feel that sleeplessness is triggered due to insomnia but there could be other factors at work here.

To understand if stress is the real culprit try to figure out when did your sleep problems begin?

If you always feel let down that could be due to several factors including depression, chronic mood disorder or low serotonin production. This may or may not contribute to sleep-loss and the underlying factors could be something else.

If you began taking a certain kind of medication, some of the understated effects include loss in sleep.

Was it a major assignment at work that kept you awake with many sleepless nights in between? Is the stress from such assignments regularly hampering your sleep?

If stress is the reason for sleep troubles you should try to relax as much as possible.

People tend to worry too much they’re not getting sleep. And that worry fuels further problems— resulting in no sleep at all.

If it’s chronic stress you’re suffering from understanding how it acts on your body and responses the body produces in turn is going to help resolve it.

How does chronic stress act on us?

When our brain perceives a threat it releases a wave of hormones that trigger specific bodily responses.

Release of adrenaline results in the fight or flight response. But since today’s social situations are way different than what we experienced as primitive men where such responses actually helped us survive, today these responses just result in unfulfilled trigger responses.

This causes stress to build up over time. And as the situations that stress us have no end in sight the stress keeps building.

How to solve sleep problems by solving stress?

A healthy bedtime routine can go a long way in stemming sleep problems. I don’t know if you know this- but our body is regulated by a biological clock called circadian rhythm.

  • You won’t be able to lengthen the time you get shut-eye with one night. Slowly working towards a longer sleep time by sleeping early and waking up earlier is the way to go. This gradual increase will lengthen your sleep time.
  • We don’t notice this but most times a really comfortable pillow can help us with our sleep problems. There are people who like sleeping on the side and others want support on the back and such specialized pillows can make sleep a pleasant experience, help you sleep longer.
  • When suffering from insomnia you need to allot a time before you sleep to winding down. During this period it’s better not to read or do anything taxing including watching television. The blue light from digital screens disrupts our sleep cycle and interferes with the night time. We need a space for the alerting mechanisms in our brain to shut down and allow the brain as a whole to hibernate and go to sleep mode. You can listen to some soulful music to accelerate the shutting down, especially ones that seem to have a calming effect on you.
  • When sleeping try to avoid uncomfortable positions that can cause neck pain.
  • There’s little doubt to the fact that insomnia is an experience no one wants in their life. Insomnia itself is a cause for anxiety. We have trouble falling asleep and we raise a lot of trouble worrying if we’d fall asleep.
  • Instead of twisting and turning all night you should take control of your sleep habits and the bedroom. Associate positive emotions and sentiments with the bedroom. So don’t partake in anything that spoils the positivity associated with that room. Consequently move arguments out of that room, don’t eat food in your bedroom, don’t take your job to the bedroom, talking on the phone and other such activities should be avoided.
  • An extremely popular actor who’s known all over the world with tons of ad projects and movies under his belt has a policy that once he enters the house, he won’t take any calls from anyone. The house is for family interactions.

How To Make Sure You Are Getting A Good Night’s Sleep

Getting a good night’s sleep is something we all strive for. However, as our schedules become more busy, and the distractions increase all the time, it is not surprising that many of us feel as though we are not getting enough sleep. If you are struggling to establish an effective sleep routine and find yourself struggling to stay awake in the day but fail to close our eyes at night, read through the below tips to help get you back on track.

Turn Off The Tech

It has been universally observed that turning off your tech at night can be beneficial for our sleep patterns. This is because our natural body clock attunes with the natural light of the day, so when we spend hours on our phones or other devices, we are exposing our eyes to unnatural ‘blue light’ which affects our biological clock, or circadian rhythm. The wavelengths of blue light are helpful in the day as they keep us awake, however, this becomes completely detrimental in the evenings, when traditionally we were not exposed to such bright light. This triggers the brain to stay awake for longer, and with all the technology and screens that we encounter every day and often use well into the evening, it is no surprise that our sleep patterns are affected.

One simple way to combat this is to ‘switch off’ at a certain time every night. Try and avoid looking on your phone or watching a programme during the last hours before bed. Instead, you could read a book or listen to music, or prepare things for the next day. This will naturally lead your brain to prepare for sleep mode. Our eyes become tired, and you’ll find yourself nodding off earlier than usual!

Have a bath 

We all live such hectic full on lives nowadays that, unsurprisingly, people rarely take time for themselves anymore. One idea you could try to instigate is giving yourself time for a bath. This doesn’t have to be every night; maybe once or twice a week if you are busy. However, having a bath gives our muscles a chance to relax and our mind to mentally unwind and slow down. As opposed to the normal quick shower many of us fit in just before bed or early in the morning, sort some music, some candles or a book and take some much-needed time out. You’ll find yourself much calmer by the time it comes to go to sleep.

Use products 

Using products to aid our sleep pattern is another idea you may want to try. Herbal teas are known to be beneficial, or you may decide to see if CBD has a positive effect on any sleep issues you may have, as benefits have been identified in the past that have assisted with those who have trouble sleeping. You can find CBD Oil UK options and products that may work for you. Lighting candles can also create a space of zen to help you prepare for a good night’s sleep.

Set a Routine

Another effective way of helping sort your sleep pattern is to establish a set routine. As much as we don’t like getting up early, our natural body clocks will soon adapt to a sleeping pattern if you stick to it over a week or so. Set your alarm for a reasonable time in the morning and make sure you get out of bed; the physical act of getting up, making your bed, and getting changed will help you switch on for the day, and will mean you are naturally more tired when it comes to bedtime. It’s important to be disciplined when you are establishing a sleep routine, as staying up late or lying in will soon see your body clock become confused.