Stages of Sleep Psychology: REM and Non-REM Sleep Cycles

Stages of Sleep Psychology

Sleep, obviously, the most important thing you need to do well the following day. Ensuring sound sleep at night is meant to ensuring your better life. A lot of physical and psychological things are related to sleep. A good night’s sleep can help you perform well for whole day.

Stages of Sleep Psychology

When you sleep at night, you cycle between two main stages of sleep cycles- REM and NREM. REM stands for Rapid Eye Movement whereas NREM stands for Non-Rapid Eye Movement. Our body repairs, restores and dream while we sleep. NREM happens first and then REM. This sleep cycle repeats for the whole night.

Both stages are equally important for our body and mind. Our body repairs, re-grows, strengthens immune system of our body, builds our body muscles during NREM sleep stage. And when we pass NREM and enter REM, we dream as our brain keeps more active, heart rate increases. You may also experience sleep paralysis if any of your sleep stage does not complete

However, as the title of this post is all about the stages of sleep including REM and NREM, let me tell you exactly what happens in these sleep stages.

As NREM comes first while sleeping at night, I would like to describe all about it. And, then, I will tell you about the later phase of sleep, REM.

NREM (Non-Rapid Eye Movement stage)

We have to pass three short phases of sleep during NREM. Every stage lasts short. Average duration of this phase lasts from 5 to 15 minutes. After finishing these phases, our sleep shifts to REM (Rapid Eye Movement).

Phase #01: Though your eyes are closed, it is easy for you to wake up easily. And, this is the first stage of your sleep at night. On average, this phase lasts up to 10 minutes.

Phase #02:  In this phase, your body temperature starts to decrease slowly to allow you to sleep well. Your heart rate also gets slow. You will fall in light sleep stage and slowly it will take you to the deep sleep.

Phase #03: This is the stage when you sleep deeply allowing your body to repair, re-grow tissues, build bones and also increase your immune system. Actually, NREM sleep stage occurs in this phase. And, if someone wants you to wake up, you will feel disturbed and disoriented for minutes.

Also, this deep sleep stage leads you to the REM sleep stage. But due to less and deep sleep in your older age, you may see aging symptom in you.

REM (Rapid Eye Movement)

The stage of sleep is very important as your brain keep more active to recollect and increase your memory. That’s why; you may have dreams during sleep. Almost every individual dreams at night for several times.

Rapid Eye Movement starts almost one hour and a half after you go to bed. This phase may continue just for ten minutes for the first time and it continues to increase the duration. In the final stage of REM, your heart rate and breathing get faster and it continues at least an hour. In the meantime, if your sleep breaks for any disturbance, you may have sleep paralysis as well.

But as you grow older, the duration of your REM sleep phase will decrease. So, it is seen that babies spend most time in REM sleep stage compared to adults.

How to Sleep Without a Pillow (Advantages and Disadvantages)

sleeping with or without a pillow

Sleeping without a pillow may be difficult for modern people. So, some people may think that there is no use of discussing the title of the article. But, think about our ancestors. Did they use any bedding or pillow for sleeping? If you go researching this question, you may be surprised by discovering that they did not use any bedding or pillow anymore. Still, there are some tribal groups on the planet who do not use pillows for supporting their heads and necks during sleeping.

sleeping with or without a pillow

Also, in the present world, there are a lot of people who do not use pillows for sleeping because of their having some difficulties on their neck or spinal cord too.

So, sleeping without a pillow can result in you in many benefits for your overall health.

Sleeping without pillow posture

Those who sleep on their stomach should avoid a pillow. But a flat pillow can be used for this sleeping posture. On the other hand, if you are a side sleeper or back sleeper, you will need a pillow for your neck and head’s proper support.

So, the question with “How” is given, we think. Now, let’s talk all about the advantages and disadvantages of sleeping without a pillow as anything under the sun has merits and demerits.

Advantages should come first.

People with their back pain should welcome

If you are suffering from back pain for a long period of time, you should welcome the method of sleeping without a pillow. Maybe, you are suffering from back pain because of the thickness of your pillow or the height of your pillow that does not let your spinal cord remain perfectly aligned with your neck. If the case is so, you should try sleeping without a pillow to experience if there is any development. Yet, you do not find any improvement; you should consult with your physician.

Get rid of acne and wrinkles

It is proven that sleeping without a pillow decreases the chance of breaking out acne and wrinkles on your face. There is a fact behind actually. When you sleep, your face spends nearly 8 hours in touch of your pillow. What if your pillow cover is infected with harmful bacteria that can be a cause for acne and wrinkle? Besides, your face cannot breathe as well at the time of side sleeping. Thus your lovely face gets covered with annoying acne and wrinkles.

Ensure your deep sleep to start a nice day

Without sufficient and restful deep sleep, we cannot do well for the next day. All day you may doze for the lacking of good sleep. So, it is also important to make all arrangements for your quality sleep. Many people think that a soft pillow is the precondition of a good night’s sleep. But they are mistaken because excessively soft pillow may be responsible for your headache after getting up from the bed and so does an extra thick pillow.

But if you make a habit of sleeping without a pillow, you can have a better result within few days. At first, it may seem daunting but it will bring better comfort later.

Give a boost to your memory

After waking up from the bed, our brains start consolidating everything and become very busy. So, if you cannot sleep well, your brain will not allow you to work properly. For the restful sleep, you have to ensure everything. You need sufficient sleep. Otherwise, your memory will not boost and work properly. As the process of sleeping without a pillow can provide you a restful night’s sleep, you can boost your memory a lot.

Anything natural is more effective

Some believe that natural ways are far better than the ways invented by human beings. They think that the natural position of their body is beneficial and more preventive to resist any issues as well. Otherwise, if we look at our anatomical structure, we can see that there is a perfect alignment among our head, neck, and spinal cord. To keep them perfectly aligned, all you need to do is to avoid pillows under our head and neck.

Placing pillows under your head can mess up the alignment and thus you may feel sore neck after getting up from sleep. On the other hand, if you have neck pain, you can get rid of the pain without using any pillows underneath your head and neck.

Goodbye flat head syndrome of your little one

Babies head remain soft at the very beginning of their birth. With the passage of time, their heads start to develop a stronger shell. In this situation, if you use a very soft pillow for your lovely baby, chances are your baby’s head may become flat as it is very soft as well. This is called flat head syndrome.

To avoid this problem, let your baby lie without a pillow which is very soft or hard. Through this habit, you will see a perfect-shaped head of your baby.

Along with the advantages, there come some disadvantages too to sleep without a pillow. Among many demerits, we will discuss a few of them just to make you clear that it has downsides also.

Disadvantages comes later.

Acid reflux may be acute

While sleeping, if our head remains at the same level of our gastrointestinal level, acid reflux may find our throat to reach without any hindrance. In this case, you will suffer more with the acid reflux.

On the contrary, if you use a raised pillow under your head, it can lessen the suffering. But keep in mind that too high raised pillow is also bad for your head and neck. After getting up from sleep in the morning from the extra high pillow, you will explore sore neck and headache.

Difficulty in changing habit

Suddenly, you take a decision to sleep without a pillow under your head. It takes time to build up a habit day after day. So, at the very beginning of changing the habit, you will find a lot of difficulties including sore neck, aching head and the like after getting up from the bed though after a few days or more it will be normal.

Side sleepers may find it difficult also

Without a pillow, your neck does not get much support to rest on. Side by side, at the time of sleeping, your muscles keep stretched for a long time. As a result, you feel a sore neck after waking up. So, for a side sleeper, a pillow is the ultimate solution to use under his head.

Apart from the advantages and disadvantages of sleeping without a pillow, there are a few questions to answer. You may also find difficulties finding answers of the following questions. So, we think to make a short list and answer them one by one so that you don’t get tired of typing them in the search bar for finding the answers of the below-listed questions searching online.

Here is the list of the possible questions we are going to answer them carefully.

We have enlisted here five questions and their possible answer. These five specific questions are as follows-

Question #01: Is there any benefit for an individual with neck pillow?
Question #02: Are pillows actually important to have a good sleep?
Question #03: Is sleeping without or with a pillow good for hair?
Question #04: Does sleeping without a pillow increase height? Or, does sleeping without pillow make you taller anymore?
Question #05: Do you think that sleeping without pillow improves posture?

Let’s answer the questions one by one.

Is there any benefit for an individual with neck pillow?

Sleeping without a pillow allows your head, neck, and spine to remain straight and thus an individual with neck pain can find comfort without a pillow.

Are pillows actually important to have a good sleep?

If you think about our ancestors, they did not use a pillow for their sleeping. Instead, they used raised mound to sleep on it and they sleep well as well. So, it varies from individual to individual. But if you are suffering from acid reflux or something like that, you should use a pillow. Also if you have neck pain, you can use.

Is sleeping without or with a pillow good for hair?

Actually, there is no connection between a pillow and your hair. For hair tips, you can read some blog post regarding this specific topic online searching from Google.

Does sleeping without a pillow increase height? Or, does sleeping without pillow make you taller anymore?

In order to be a little bit taller, you have to take a few regular physical exercises. But, we did not find any relationship between the two terms actually. Though the question is interesting having no answer, we would like to make sure that you cannot be taller sleeping without a pillow. So, the ultimate answer to the question is a big ‘No’.

Do you think that sleeping without pillow improves posture?

We think so. As it helps to sleep straight, improved posture is an outcome of sleeping without a pillow.

Conclusion

So, it mostly depends on your need whether you need to sleep without or with a pillow. Think twice before making a habit of sleeping without a pillow. In this case, you can consult with your doctor. If it is recommended by your physician, go for it. Otherwise, you should not adopt this habit as you may have some sleep disorders like sleep apnea that can bring more sufferings for you.

Advantages and Disadvantages of an Afternoon Sleep (A Complete Guide)

health benefits of napping

Sound and deep sleep are always beneficial for our overall health. Health benefits of napping are numerous like brain boosting, blood pressure controlling, creative-enhancing, alertness improving and the like. To ensure a restful night’s sleep, you need a land of sleep that helps you have a sound sleep. We need to sleep for a certain period of time (duration of sleep according to age) and it varies depending on our ages. So, we have to ensure our needed amount of sleep time every day to pursue our daily activities smoothly.

health benefits of napping

But too much sleeping is somehow harmful to our health. In this article, I am not going to describe the environment, bedroom and so many other things related to sleep because we have already illustrated them in other articles. If you are interested to read them, you can follow the link below.

21 health benefits of sound sleep.

Best air mattress for camping.

However, afternoon nap has both merits and demerits respectively. As we always love to hear the benefits first, we are going to describe them before the disadvantages of afternoon sleep.

Ah! Before describing the merits, I would like to say one thing more I have forgotten.

Kinds of afternoon sleep

As the benefits of napping is numerous, you can take it. But there various types of napping. The afternoon nap is of three types. They are habitual/regular napping, plan nap, and emergency nap.

Regular napping

Some people sleep in the afternoon on a regular basis after their lunch. As it becomes their habit, they feel sleepy when it is afternoon and it is called habitual nap.

Planned napping

If you need a further awakening in the night for certain activities, daytime sleep is needed for you. Otherwise, you may not perform your desired work at night smoothly which may have a bad impact on your next day’s activities. This kind of napping is considered as a planned nap.

Emergency napping

Our health does not go well always. You may feel so tired that you cannot go without taking a short sleep in the morning. In this situation, considering your health condition and health hazards, you should take an emergency nap that is a demand of your body.

Yes, I have said what I have forgotten to tell you. Now, let’s go ahead by showing you the advantages of an afternoon sleep.

Memory Boosting

It is unbelievable that only 10-minute or 20-minute of a sound siesta can boost your brain’s memory a lot. People having a nap have a sharper memory than the usual people indeed. Besides, if you feel sleepy, it is sure that you cannot work well. But a 10-minute nap can make you fit to go. Also, a person who can pass nights with a restful sleep can perform and pay full attention to his activities than sleep-deprived one.

Blood Pressure Control

Specialists say that a short sleep in the afternoon can decrease the level of blood pressure. Blood pressure is likely related to the cardiovascular stress. If someone takes a nap in the afternoon, their cardiovascular stress gets low. As a result, blood pressure keeps control due to an afternoon siesta.

Increase Cognitive Power

Creativity depends on proper sleep and rest also. And, it is sleep that can help you take complete rest. As your mind keeps in the restful state for a certain period of time, its creative power enhances greatly. A nap can also clear all your anxiety and assists you wake up with a peaceful mind that is the precondition of any creative work. Peaceful sleep at night also helps you to become a success.

Calm down your nerves

Like other benefits, a nap can help you calm down your nerves. Sometimes, you may become angry for certain things or happy and fear in some cases. If so, you need proper rest and a short sleep in the afternoon can work as a medication to calm down and cool your all nerves and help you get rid of the nervousness.

Improve your alertness

An afternoon sleep (nap) is also related to your alertness and performance. Only a 40-minute sleep before driving a car or plane can help you avoid drowsiness which is very dangerous. If you feel sleepy at the time of your driving, you can make a serious accident which may be very fearful for both you and your passengers.

This type of short sleep in order to restore one’s mental alertness to his or her work is also known as power nap which is beneficial to your overall health condition. Only 10-to-20 minute is enough to have a power nap to get back to your work with full energy. Your power nap time should be between 1:00 to 4:00 pm.

According to National Sleep Foundation, a forty-minute of nap can skyrocket your performance and alertness.

Above are the advantages you can receive taking a nap in the afternoon. So, try to sleep at least for 40 minutes in the afternoon to lead a peaceful and prosperous like will full attention to your daily work.

Apart from the advantages, an afternoon sleep has a few disadvantages too. Though the demerits of a nap at the daytime are not huge, you need to take them into consideration. So, let’s answer the below question.

And, the question is “Are naps bad for you?” or “What are an afternoon sleep disadvantages?”

Cool! Yes, napping in the afternoon has a few demerits. Below are the disadvantages.

Keep you awaken

If you are a regular daytime sleeper, your practice of sleeping in the afternoon should not be close to your bedtime. It will not allow you to sleep at night earlier because you have already slept. This will also keep you awaken and thus hampers your sleep cycle which has a very bad impact on your body.

So, if the days are short (in winter), you may avoid sleeping in the daytime or you can have a nap just after your lunch without making any late. On the other hand, during lengthy days (in summer) you can take rest sleeping in the afternoon. Keep one thing in mind that your sleep cycle changes overtimes and not suddenly.

Lack of concentration

If you sleep a long sleep in the afternoon, feeling dizzy you cannot concentrate on your work that needs deep attention. After getting up from a long time sleep, our brains take time to adjust with its surroundings. So, it is really a disadvantage if you sleep for a long time in the afternoon.

Fatigue

Too much of anything is always bad and it is known to all. It is applicable to everything. Oversleep is a cause to make you lazy and feel you’re dizzy. If you sleep well at night that is enough for your body, you can go well. But if you oversleep even at night and want to sleep again in the afternoon, your body will not respond well. As a result, you may feel lazy.

Sleep disorders

According to the specialists, sleep cycles are mostly present at night’s sleep whether it is absent in the daytime. So, a nap can break down the sleep cycles of a person suffering from insomnia. On the other hand, if he avoids sleeping in the afternoon and tries to sleep well at night, his sleep cycle may keep consistent.

Trim down life anticipation

As you know that the night is the best time for sleeping. At night, your surroundings keep calm and allow you to sleep in peace in silence. So, you can have a restful sleep without any disturbance. However, daytime sleep is responsible for reducing your life expectancy, according to a study. This research was applied to the adults of Britain.

According to their research, 32% of life expectancy decreases if a person sleeps in the afternoon. They showed that those who took a nap in the afternoon reduce their life anticipation while those who did not take a siesta increase their life expectancy comparatively.

Conclusion

In conclusion, we can say that an afternoon sleep has both good and bad sides. Its advantages are more than its disadvantages. But avoiding too much is always beneficial for everything and for sleep also. We should sleep as much as our body requires.

Besides, sleeping in the afternoon can gain weight. Mostly we have to make sure that our sleep cycles are maintained. And I hope this detailed article is worth reading. Do you find any pros or cons of an afternoon sleep? If you find any, don’t forget to leave a comment below to help others.

How to Make a Kid Fall Asleep (14 Proven Tips)

14 tips to fall your kid asleep

What if you have to wake up suddenly in the midnight and play with your kid? Sometimes, you are trying to make your kid fall asleep but he/she is not responding to you. He/she wants to play with you in the midnight waking up. Perhaps, this habit has been developed for months and you did not notice. If it continues several nights with you, you may feel tired and get bored and at the same time, you may be anxious about your child.

14 tips to fall your kid asleep

Not only a kid but also an adult may have sleep problems. It results in sleepiness, ill-temper and much more if sufficient sleep cannot be ensured. So, to avoid these types of unwanted sleep problems, you have to be aware from the very beginning. A kid’s mental as well as physical growth also depends on the adequate duration of sleep. Sleep duration may vary from person to person and age to age. Another thing you have to consider that all babies in the world are different from one another.

However, when your kid wakes up in the midnight and keeps you up with him/her, you can apply several techniques and develop good habits to solve the problems. A sleep-deprived kid is more irritable and shows behavioral changes, has trouble concentrating and sometimes, gets overweight. As a result, he/she cannot concentrate on his/her studies as well. He/she may sleep while reading in his/her reading room that is awful for any parents indeed. But as a parent, you have to ensure his/her enough sleep time for the entire welfare of the kid.

This may be hard and time-consuming work for parents to assist your baby get as much sleep as he/she needs to grow up normally. But as ideal parents, you have to assist your baby because he/she deserves it from you. You should maintain a strict routine for whole family’s bedtime as well as the wake-up time that help your kid follow. When your child continues to follow the same bedtime and wake-up time daily, it helps him/her fall asleep at a certain time and get a restful night’s sleep.

You can also make your kid perform some bedtime rituals which play an important role in his/her sound sleep. When your baby passes several nights following the routine you fixed to follow, a good habit will develop in him/her to go to bed at the same time every night.

Here are 14 proven ways to make your kid fall asleep

Stick to a regular routine

It is one of the most important tips for your baby to follow. Make sure your whole family maintains the same routine because your kid will learn from the family members. Persuade your baby that as all family members follow a regular go-to-bed and wake-up time, so do you. Stick to the routine even on weekends. Tell him/her about the benefits of sound sleep. Also, illustrate the bad sides of insufficient sleep at night.

Try to make him/her do all the necessary tasks before going to bed like brushing, going toilet, putting on night dress and so on. Also, give him/her a warning message that you have only 5-10 minutes to go to bed. You can also say to your baby that he/she will get a prize (reward) if he/she goes to bed at the fixed time every day even at the weekend. It helps to do the scheduled task cheerfully because babies like to get prizes.

Also, maintain a schedule for wake-up time. If he/she does not go to bed according to the schedule, they may not be able to wake up accordingly. Besides, some kids wake up at the scheduled time though they go to bed late. It interrupts their sleeping cycle which is really alarming. Without sleeping enough at night, a baby may not go well through the whole day coming next.

Foods before bedtime

A full stomach can obstruct your baby’s sweet sleep at night. So, it is better for you to serve him/her with a light snack before bedtime. It is true that kids need more meals than we need. So, supply them much food as they need for their better physical and mental growth. A small snack helps them sleep better at night than a heavy meal. You may offer milk with cereal, a piece of fruits and so forth just before going to bed for sleeping. Otherwise, some foods can help you baby fall asleep faster.

Bedroom’s environment

One of the most important aspects of a restful sleep at night is the environment of the bedroom where your lovely baby sleeps. Keep the room quiet and dark. You can use a small nightlight. This is because heavy light during sleeping hinders to increase melatonin, a chemical substance that helps you sleep faster and maintain sleep cycle.

Keep the bedroom cool and fresh

The bedroom where your baby sleeps should keep cool because it works better for everyone to sleep well other than a room with hot temperature. Also, make sure that the room is not too cold for your baby. You kid may catch a cold if the bedroom is cooler than needed. Covers may use if your baby does not kick them off or dress your baby before going to sleep.  Freshness is another aspect of a bedroom as we use it for sleeping which rejuvenates our body to work for the next day.

Don’t let your kid read scary story books

It is said that what we imagine all day long and try to solve any riddle, we dream them during sleeping at night. Scary story books are not suitable for your kids to read out especially before going to bed. Reading book is a good habit too. Sometimes, your baby reads storybooks lying on the bed. This is a good habit of course. But make sure your baby does not read scary story, thriller type books as they have a bad impact on a kid’s sleeping. Instead, you may allow them to read good books which have moral values and fun as well.

Turn off the TV before bedtime

Kids are fond of watching TV especially, cartoon and animals. You should turn your TV off at least 2 hours before bedtime. You baby may insist you that he/she wants to watch the running program more time but you need to tackle your kid tactically and turn it off. Otherwise, watching TV may result in keeping your kid awake more than 1-2 hours that is totally harmful to your kid.

Avoid telling stories or singing while sleeping

If you tell stories or sing while your kid is going to sleep, this habit will develop and continue for a long time. As a result, when your kid wakes up in the midnight suddenly, he/she will want to hear stories or songs because this habit has already been developed. So, try to avoid the habit of developing for your baby.

Keep the bedroom soundless

All babies are not the same. Everyone is different from one another. A baby may sleep in a noisy place whether other may not sleep because of a slight sound. When someone slams the door and it creates sound, your baby may wake up. On the other hand, at night, some creatures like a fox, dog make a horrible sound and they disturb your kid’s sleeping.

An electric fan may assist you in this situation. Turn on a fan and it will drown out these sounds coming from outside. Try this to help your baby fall asleep.

But keep one thing in mind that you should not use a fan during cold weather or season. If you do so, your little one may catch a cold.

Alleviate sleep problems

Your baby may suffer from some sleep problems like snoring, trouble to breathe during sleep, stalling, and loud breathing during sleeping. If these problems are seen during your baby’s sleeping time, you should consult with your kid’s doctor to solve the problems by treatment.

Besides, you may be notified seeing your kid’s tiredness, sleepy or cranky during the daytime. Besides, you can observe your baby while he/she sleeps. And if you find the problem, tell a doctor without making any delay because this problem may cost you and your baby.

Teach him/her think positive

A baby’s first school or learning institution is his/her home. Parents should take extra care building his/her attitude toward the society and others. Negative thoughts not only hinder his/her natural growths but have a bad impact on his/her tender mind also. In this situation, as parents, you have to teach them to learn the positive aspects of life if your child is enough old to understand it. This is not for a newborn baby or those who are less than 6 years old.

Don’t play with your kid before bedtime

Babies love to play whether it is day or night. But you have to keep in your mind that your kid needs enough sleep along with physical activities. Especially, at night and before your kid’s bedtime, you should not play with him/her. Instead, you can persuade him/her that it is time for sleeping. Tell him/her to brush, wear night dress and get ready to go to bed. Also, try to convince him/her that he/she needs to wake up early to perform his/her regular activities. It is also seen that after playing for some time, your baby may get tired and want to sleep. But it is not for all. However, for their proper development, you, as parents, have to ensure your kid’s enough sleep.

Let your baby keep stress-free

Babies, when they start their school life, have a lot of tasks to perform at home and school as well. Sometimes, it is seen that his/her homework is not ready at all for the next day. Then a kid may not keep stress-free. And this stress hinders his/her sleeping. He/she wants to complete the task before going to bed. Otherwise, some parents create pressure on their baby to complete the task given by their teacher. But if it is found that his/her homework has not been completed yet, don’t abuse him/her. Instead, try to keep him/her relax at least before bedtime which is awesome for a kid to stay stress-free.

Keep it fears-free

Some babies get afraid seeing a small insect at night. In that case, you can play a great role convincing him/her that it is just an insect and you should not be afraid of it because you are stronger than it is. You can buy him/her a toy to work as a guard at night. You can also spray the bedroom properly with “monster spray” before your baby’s going to bed for sleeping.

Decorate its bedroom as a sleeping land

The decoration of a bedroom also plays an important role in sleeping at night. Keep the bedroom arranged and its color or paint should not be dazzling enough that tires your little one’s eyes. And, at night, when a night light turns on, the bedroom may look like a sleeping land where your baby can fall asleep easily and smoothly. Also, don’t hang fearful or very colorful wallpapers or art on the walls. If your baby wakes up in the midnight, seeing the picture on the wall hanging, he/she may get afraid and as a result, his/her sweet sleep may be hampered. Although it is not a must-have an aspect for a good sleep at night, you can do it too.

The bottom line

There are no parents in the world but want to keep their babies happy both mentally and physically. To keep your dear kid healthy, sound and strong, a sound and deep sleep at night as much as he/she needs are really important. If it is not ensured, your little one may suffer from many physical and mental disorders that can result in insomnia, sleepiness at daytime, loss of appetite and much more. And, your baby may not concentrate on any activities- academic or social. So, you can follow the above-mentioned tips to make a fall asleep at night and let him/her grow well by mentally as well as physically.

17 Foods Before Bed That Help You Sleep Faster

Almonds

For better sleep, you need a sleep-friendly environment in the bedroom, good mattress, pillows, platform bed and much more. Physical exercise is also important for good sleep. And, a good night sleep is one of the most expected ones to you. Besides, those who are suffering from sleep disorders like sleep apnea, insomnia, and sleep deprivation want to spend a night with restful sleep. Good sleep is very important for your overall health. We, in this article, talk about 17 foods to help you sleep.

Apart from that, there are some foods that can help you sleep better. And, in this article, we are going to cover the benefits of some foods that are equally helpful for your health and good sleep. Only by changing few eating habits, you can enjoy better sleep at night which is your ultimate need.

Foods can make your body strong enough to perform your daily activities smoothly and at the same time, they can add some extra value to your sleep.

17 Foods to Help You Sleep

Lettuce

foods that help you sleep

Especially, you can have some lettuce with salad when you take your dinner. Instead, you can also have some lettuce leaves with water. It also works. You can take it before going to bed.

Lettuce contains lactucarium, which has sedative as well as relaxing properties. These elements affect your brain like opium.

Walnuts

walnuts

It is rich in many nutrients including vitamins and minerals. It has many health benefits. But, here, we only talk about its sleep advantages.

Walnuts contain tryptophan which enhances your sleep. Otherwise, it is researched that melatonin, which helps you fall asleep quick can be gotten from these. So, it is also an advice to eat for your better sleep.

Bananas

Bananas

Melatonin is a sleep hormone and it helps you sleep better. B6 is an important vitamin that produces more sleep hormone, melatonin. And, bananas contain B6 vitamins a lot. So, to increase your melatonin levels, you can eat bananas regularly, especially at dinner.

Honey

Honey

Honey has a number of health benefits. It contains glucose too, which prevent your brain from making orexin that is mostly responsible for keeping you wake up. Besides, you can take a small spoonful of honey with your fruit, tea or bread. In honey, tryptophan is also found that helps you sleep.

Almonds

Almonds

Shortage of magnesium hinders you to keep asleep. Frequent sleep breaking at night can be a cause of the deficiency of magnesium, according to The Journal of Orthomolecular Medicine. To control this stuff’s level in your body, you can eat almonds regularly as it contains a lot of magnesium which helps you to sleep well at night. Magnesium also helps to build your bones.

Sweet Potato Toasts

Sweet Potato Toasts

Sweet potatoes are rich in potassium, calcium, and magnesium. This stuff help you relax and sleep. If you can add some honey with these toasts, it works more accurately to get asleep.

Cherry Juice

Cherry Juice

A glass of cherry juice or cherries with nuts and oats can help you fall asleep. It produces melatonin, which helps to sleep. Even then, if you eat cherries regularly, they will help you regulate your night’s sleep cycle which is very important to get asleep at the perfect time.

Chamomile Tea

Chamomile Tea

It has many health benefits and is used a lot around the world. It increases immune system, improves skin health and helps you sleep well.

Antioxidants are responsible for your sleepiness and it is found in chamomile tea. So, it can improve your sleep quality if you drink it before going to bed at night. Otherwise, it is also helpful in alleviating your anxiety and depression.

It also increases glycine, a chemical substance that mostly helps you soothe your muscles and nerves altogether.

Turkey

Turkey

Turkey has an effect on your sleepiness if it is taken before bedtime. It contains tryptophan and protein which are not only helpful for your sleep but for your overall health also. It is nutritious and tasty too. At dinner, if you take a meal of turkey, you will feel drowsy. So, though it has many health merits, you can take it as a sleep assistant before going to bed at night.

Tuna

Tuna

Some fishes like salmon, trout, tuna and many more are highly rich in vitamin D. Also, they contain omega- 3 fatty acids.

Omega-3 along with fatty acids improves your sleep quality if they are taken regularly, especially before bedtime or at dinner. It allows you to fall asleep faster and provides a deep sleep.

White Rice

White Rice

The high glycemic index which can be got from white rice is also beneficial to improve your health. But make sure you eat white rice one hour before bedtime. You should consume white rice in a moderate amount as it is not rich in fiber and nutrient in comparison to brown rice.

Kiwi

Kiwis can also be eaten to enhance your sleep quality and get asleep quicker. They are rich in antioxidants as well as serotonin. And, this stuff help you sleep faster if taken before going to bed. This fruit is also very nutritious and appetizing.

Yogurt

Yogurt

Yogurt can help you fall asleep as it is rich in calcium. It contributes to control your calcium level without which you may find difficulties getting asleep.

Passionflower Tea

This type of tea has been used for years as it has many health benefits and it is used to cure some physical ailments too. It produces much antioxidant that helps to increase melatonin. And, melatonin is responsible for sleep. So, by taking passionflower tea, you can get asleep faster if it is taken before sleep time.

Chocolate

dark chocolate

Especially, dark chocolate helps you sleep more rapidly as it is rich in serotonin. Serotonin makes your body and mind calm down and as a result, you can get asleep faster.

But make sure you brush your teeth well before going to bed because chocolate mostly damages your teeth.

Hummus

Hummus

Tryptophan helps to sleep faster which is found in hummus. But you need to eat them during the day to ensure improved sleep which is our aim for this article.

Soyfoods

Soyfoods

Serotonin also influences your body’s sleep and wake cycle. If your foods are made with edamame, tofu etc which produce serotonin and this serotonin improves your sleep quality.

The Bottom Line

So, there are some foods that help you sleep better. On the other hand, some foods make difficulties getting asleep. But sufficient sleep is very useful and important for your overall health to lead a comfortable and happy life.

From this post, it is almost clear that we need to eat and drink these foods that produce serotonin and melatonin, which assist you, fall asleep without any delay. In order to get a better result, you should take these foods 1-2 hours before going to bed.

For better sleep quality, avoid those foods that are not helpful for your sleep. Besides, try to keep stress-free, anxiety-free and maintain a disciplined life.

21 Health Advantages of Sound Sleep That Smooth Your Way of Living

It is tasted that we spend almost one-third of our lives sleeping. So, it is easily understood that sound sleep is very important for our overall health.

And, at the same time, we should ensure our daily night’s sleep. To ensure a sound and deep sleep, we need to do certain things properly.

Health Benefit of Sleep

In this article, we are going to describe almost all the aspects that are essentials for good sleep.

Without wasting more time making the preface larger, let’s go ahead to illustrate the essentials one by one.

How to ensure a sound and deep sleep

There are a number of ways you can try to establish such an environment that is suitable for a night’s good sleep.

If you are in a hurry, don’t worry, we have pointed all the requirements as bullet points, you can just read them out. But we have covered up all topics below in details after the bullet points.

[thrive_custom_box title=”You need to consider” style=”light” type=”color” color=”#939393″ border=”#eeee22″]

=> Noise-free environment

=> Avoid drinks (coffee, tea, alcohol)

=> Don’t read adventurous or thriller books

=> Don’t play rock, rap music

=> Don’t play game before sleeping lying on bed

=> Make a comfortable bed to sleep on[/thrive_custom_box]

Now, it’s time to illustrate them one by one. As you have read all the bullet points and are willing to finish reading the article to the end, follow the above mentioned topic that have been described in details for your better understanding.

Keep your environment noise-free

health benefits of sound sleep

There are many ways you can adapt to keep your environment silent at the time of sleeping on bed.

When you go to sleep as usual, make sure your environment is calm. Besides, you should make your bedroom dark, quiet, cool and comfortable as they create a good sleeping environment.

If not, try to do so because it allows you to sleep deeply. But if there is noise around you during your lovely sleep time, your sleep may break frequently. And, it is very harmful for your health.

Why?

The answer may be big enough but let’s talk about the inconvenience you will face briefly.

If your night’s sleep is not well and deep, you will not perform your daily activities properly and accurately.

Apart from that, you will feel drowsiness which may lead serious problem to you. Say, you are travelling from one place to another. You cannot drive well due to drowsiness.

You can also solve the problem by-

– using headband or ear plug to cover your ear.

Sometimes your bed partner may snore during sleeping and it may hamper your sleep. As a solution to this problem, you can suggest your partner to visit a doctor because this problem is curable.

Drinks

health benefits of sound sleep

Coffee, alcohol, tea or smoking interrupts your deep sleep. Nicotine and caffeine help to keep you awake. So, avoid this drinks and smoking for better sleep at night.

Reading Books

health benefits of sound sleep

Reading books lying on your bed, sometimes, helps to get asleep. But make sure you read those books that are not horror, thrilling, detective and so on. Instead, you can read story books, inspirational books and so forth.

Listening music

health benefits of sound sleep

Classic and melodious music will help you to keep calm before sleeping. But you should not listen to rock, rap song.

Playing Game

health benefits of sound sleep

Before going to sleep, you don’t need to play video games. It may keep you awake as long as you do not finish the stage.

Bedroom

health benefits of sound sleep

Try to use your bedroom only for sleeping purpose. You should not keep TV in your bedroom and play on the bed.

In a smart bedroom, the most important thing is your bed on which you spend whole night. You have to make your bed best for your night’s sleep. And, to make the best bed, you need a good platform, slats on it, mattress to put on the surface of your bed foundation.

You have to keep an eye while buying them because they can make your night’s sleep better or worse. So, be careful at the time of purchasing them.

We have tried to describe all the necessary aspects for making the environment around suitable for sound sleep so far.

Now, it’s time to go for the benefits we receive for sound and deep sleep. We all love to keep fit, free from diseases and keep smart. Most often we ignore the importance of sleep. But it should not be avoided anymore for the overall health. It is a divine gift comes from the Almighty.

So, there is no chance to neglect the fact and we should maintain our 7-8 hours good sleep at night.

The benefits are numerous but in this article we try to emphasize on 21 health benefits of sound sleep that we can get by a good night’s sleep.

Helps to perform your daily work smoothly

health benefits of sound sleep

Good sleep helps you to accomplish your daily activities accurately. It refreshes our brain and increase the capability of brain to work well. It helps to restore energy to work for the next day ahead.

Adds creativity to your work

health benefits of sound sleep

You have to work regularly as usual. It’s a random process of your day to day life. But a proper night’s sleep can keep you cheerful and helps you to get your work done in a more creative way. Deep sleep is the precondition of creativity. Most people keep late night and they think they have to work late night because the surroundings keep silent. If they continue the process for months, their sleeping routine will be changed and at last it will likely affect their health. Night’s sleep can never be fulfilled by day’s sleep.

Decreases the chances of getting sick

health benefits of sound sleep

Like physical exercise, deep sleep at night is equally important (not equally rather more) for your body and mind together. Besides, you can go without physical exercise but it is totally impossible for you to pass your life without sleeping well. It establishes the harmony between your body and mind to perform your activities combined.

Helps to repair your body cells

health benefits of sound sleep

When you sleep, don’t think that your body’s inner activities keep rest. Instead, it performs its required function for your body. And, this is the most important part of sleep. It helps to repair damage cells and also helps to recover the wound quickly.

Controls blood pressure and keeps your heart strong

health benefits of sound sleep

Doctor says that good sleep can control both your blood pressure and keep your heart strong too. So, to enjoy a heart free of diseases, you need to have sound sleep at night. It assists to control your cholesterol level. This can lessen your chance of diabetes.

Helps to lower your stress and depression

health benefits of sound sleep

After working hard all day long with anxieties, pressure, stress and so on, a deep sleep at night without any interruption can fantastically help you to make you free from all of them. If you can sleep well at night, you enjoy a better mood in the morning getting up from bed. So, ensure your night’s sleep deeply.

Ensures to live longer

From a study it has been said that those who sleep at least 6 hours a night live longer than those who sleep less.

Saves yourself from an unexpected road accident

health benefits of sound sleep

We have already said something about the topic at the beginning of this article. If you do not have a deep and sound sleep at night, you will likely feel drowsiness all day long. And, it leads you to an accident when you drive a car. Insufficient sleep may detriment your overall health as well.

Be a good employee, student

health benefits of sound sleep

If you want to show your brilliant performance in your job area or as a student in your result, you must need good sleep at night. As it accelerates your brain’s function to the highest, it is untold necessary for you. A sound health with sound mind in it can perform the task satisfactorily.

Helps to look you more beautiful, smart

health benefits of sound sleep

Who do not want to look more beautiful and smart in this world?

All, right?

Deep sleep gives you the opportunity to look so. It removes the darkness or black shadow underneath your eyes. And, when it disappears from there, you look more beautiful and attractive. Apart from that, it helps you to shape your body in a perfect shape that you want too.

Controls your behavior too

Insufficient sleep makes you tetchy. It happens for all age’s of people. And, your colleagues, friends or family member never take it easy. If so, there will be deterioration in your relationship indeed. So, sleep well, do well.

Enjoy better digestion

Good sleep can improve your digestion as well. But make sure, you do not eat just before sleeping. When you keep in a deep sleep mood, your body repairs the digestion tract.

Reduces inflammation

Lack of sleep can increase stress hormones that are responsible for your body’s inflammation. And, it can be a cause for diseases that are closely connected to the heart. Its risk increases when we grow older.

Adds fuel to your life

If you do not sleep according to your need in comparison to your age, it may cause serious problems for your health. And, in a study, it has been found that people having insufficient sleep at night live shorter than those of having proper sleep. So, make sure to sleep exactly what you need as a young people or old people. It is very important.

Encourages taking right decision

health benefits of sound sleep

Every day you face a lot of problems and try to solve it. But in some cases, it is not possible for you to find way out for all your problems. Your brain continues its process to find a better solution even if you are asleep at night. A good and deep sleep let your brain solve the problem or find a solution for the respective problem.

Increases immunity

health benefits of sound sleep

Immunity is one of the most important aspects for your health. It helps your body to keep free from several diseases. When you get asleep, the functions of your body continue to perform some specific job. It allows your body to repair the damage cells and lung to work smoothly which help your body to keep away from ailments.

Be a conqueror

health benefits of sound sleep

Good sleep ensures athletic performance too. So, if you are an athlete, you need more sleep extra for better presentation.

Supplements medication for your recent pain

Researchers have found that a good night sleep can work as a supplement medication for your pain. A deep sleep makes your hurt less. Being in pain, it is too difficult for anybody to sleep. But, if you can sleep, it works as a medication for your hurt to feel during sleep at night.

Can be a cause for your extra weight

health benefits of sound sleep

Proper sleep duration can help you to maintain your weight. On the contrary, sleep loss can be a reason of your weight gaining. Leptin levels drop as a result of getting insufficient sleep. And it helps you to gain extra weight.

Helps to prevent Cancer

Melatonin resists of growing tumor. It is a hormone that controls the sleep-wake cycle. But light exposure is responsible for decreasing or producing enough Melatonin that your body needs which is essential to prevent cancer. Darkness is needed to produce Melatonin according to your body’s requirement.

Napping is also beneficial

Napping during daytime refreshes your mood, increases your cognitive functions, improves your smartness and keeps you productive. It also lowers the level of stress. Those who take nap during daytime, suffer less than those who do not nap.

[thrive_custom_box title=”Sleep Duration” style=”light” type=”color” color=”#939393″ border=”#eeee22″]

According to age (Published in Sleep Health: The Journal of the National Sleep Foundation):

Newborns (0-3 months): 14-17 hours/day

Infants (4-11 months): 12-15 hours/day

Toddlers (1-2 years): 11-14 hours/day

Preschoolers (3-5 years): 10-13 hours/day

School age children (6-13 years): 09-11 hours/day

Teenagers (14-17 years): 8-10 hours/day

Younger adults (18-25 years): 7-9 hours/day

Adults (26-64 years): 7-9 hours/day

Older Adults (65+): 7-8 hours/day[/thrive_custom_box]