How to Sleep Better

 

The most effective sign of a Sleep disorder is how you feel during the day. If you generally wake up alert and feel refreshed, you’re at better sleep. If you chronically wake up sleepy, irritable, and unfocused, you may have a sleep disorder. Because the lack of sleep can lead to serious health consequences and put at risk your safety and the safety of persons around you as well.

 

 

 

Following are some of the out comings of Sleep disorders

 

  •  Increases the risk of developing Diabetes and Heart problems
  • Sleep deprivation increases appetite and causes Obesity
  • Develops risk for psychiatric conditions including depression and  Anxiety
  • Adverse effect  in mood, performance and awareness
  • Increases the Body Mass Index ( BMI)

Sleep DissorderA good night’s Sleep helps to keep you happy, your brain intelligent, your immune system well-built, your waistline neat, your skin looking youthful and lowers your risk of high blood pressure and heart problems.

The following tips will help you optimize your sleep to be productive, mentally sharp, emotionally balanced, and full of energy all the day and say good bye to “I cant sleep

Foods that help sleep

Eating the healthy diet two hours before to bed may help you sleep faster. This gives your body enough time to digest properly the food you consumed.

Dairy product:

Most of us were fed warm milk as babies to help us fall in sleep, the science behind why warm milk makes Yogurt for better sleepus sleepy, It’s likely that milk contains well known Calcium which is a booster for better sleep. Milk contains amino acid tryptophan, an originator to the brain chemical serotonin, which is a sleep-promoting essence.

Other dairy products like yogurt well known calcium rich food may helps you getting better sleep.Other foods that are rich in tryptophan embrace nuts and seeds, bananas, honey, and eggs.

Green vegetables:

Green vegetables are also calcium-rich foods. Green leafy vegetables, such as kale, collards and Spinach also possess healthy doses of calcium. And calcium again may make it easy to get better sleep.

Sweet potato:

Sweet potato provides sleep-promoting complex carbohydrates; they also contain that muscle-relaxant potassium. Other good sources of potassium are, regular potatoes (baked, keep with skin on), Beans and papaya which promotes better sleep.

Bananas:

Bananas are rich in potassium and are good source of Vitamin B6, which is necessary to make melatonin a sleep-inducing hormone triggered by darkness. Thus Bananas gives you better sleep.

Recommended hours of Good Night Sleep according to Human Age

how-much-sleep-you-need

Avoid these

 

Cheeseburger:

The stratospheric fat which contains in this particular fast food is an assured sleep killer.Cheeseburger and Coke
Fat stimulates the production of acid in the stomach, which can pour out into your esophagus, causing heartburn (Acid Ruflex). Fatty foods also release the lower esophageal sphincter, the barrier among the stomach and the esophagus, making it even easier for acid to get in all the wrong places.
In fact, if you  want to preserve your health, including the quality of good sleep, always keep away this kind of sweetened, high-fat, salt-laden luxury food.

Soft Drinks:

Some of the soft drinks and colas contain upto 71 milligrams of caffeine per 12-ounce serving. That is excess of the limit set by the Food and Drug Administration.

Other typical daily soda drinks contain citrus and sodium benzoate with other chemicals which can make worse the gastrointestinal tract and encourage acid reflux, which causes sleeping disorders

Chicken Curry:

Chicken or any type of spicy protein food is going to be counterproductive if consumed in the night. Your digestion efficiency reduce to 50% while you sleeping. Thus instead of focusing on sleeping, body concentrates on digestion hence causes sleep disorders

Whisky-Causes-Sleep-Disorder

Wine:

Any kind of Alcohol is “very bad” for better sleep.  It may help you fall sleep faster, but you may experience frequent awakenings, less relaxing sleep, headaches, night sweats and nightmares. For a  good night’s sleep, intake alcohol four to six hours before bedtime. Avoid caffeine and alcohol drinks prior to bedtime and give up smoking