Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
What would happen if you didnt sleep Claudia Aguirre
In 1965, 17yearold high school student,Randy Gardner stayed award for 264 hours. That's 11 days to see howhe'd cope without sleep. On the second day, his eyes stopped focusing. Next, he lost the abilityto identify objects by touch. By day three, Gardner was moodyand uncoordinated. At the end of the experiment,he was struggling to concentrate, had trouble with shortterm memory,
became paranoid, and started hallucinating. Although Gardner recovered withoutlongterm psychological or physical damage, for others, losing shuteye can resultin hormonal imbalance, illness, and, in extreme cases, death. We're only beginning to understandwhy we sleep to begin with,
but we do know it's essential. Adults need seven to eight hoursof sleep a night, and adolescents need about ten. We grow sleepy due to signalsfrom our body telling our brain we are tired, and signals from the environmenttelling us it's dark outside. The rise in sleepinducing chemicals, like adenosine and melatonin,
send us into a light doze that grows deeper, making our breathing and heart rate slow down and our muscles relax. This nonREM sleep is when DNA is repaired and our bodies replenish themselvesfor the day ahead. In the United States, it's estimated that 30% of adultsand 66% of adolescents are regularly sleepdeprived.
This isn't just a minor inconvenience. Staying awake can cause serious bodily harm. When we lose sleep, learning, memory, mood, and reaction time are affected. Sleeplessness may also cause inflammation,
halluciations, high blood pressure, and it's even been linkedto diabetes and obesity. In 2014, a devoted soccer fan died after staying awake for 48 hours to watch the World Cup. While his untimely death was due to a stroke, studies show that chronically sleepingfewer than six hours a night increases stroke risk by four and half times
How Much Sleep Do You Actually Need
Tiredé We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is quot;enough sleepéquot; And more importantly, can you ever quot;catch upquot; on ité While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive
issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off. Scientists have dubbed this cumulative effect as sleep debt. So can we recover from ité After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale
of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time. So how long should you sleepé Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes,
not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality! So too much sleep may also be a bad thing. But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers
have more biologically intense sleep sessions than the average person. Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought. You can find a link in the description below to that tutorial. Thanks to Audible for giving you a free audio book of your choice at audible asap. Audible is the leading provider of audio books with over 150,000 downloadable titles across
all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these tutorials possible. And subscribe for more weekly science tutorials!.