baby sleepA man is truly productive when he or she has enjoyed a quality beauty sleep. Healthy rest and relaxation time is not determined merely by the hours it lasts for. Additional factors include what one has done before going to bed and how did it go. Sometimes, our emotional and mental state also play a key role. As well as what we have been doing the previous day. Many people have their personal rituals for getting up and going to bed. Below follow a couple of useful tips on how to get the maximum out of the time spent lying under the sheets and blanket. There are also some natural products that can act as recreation and leisure enhancers. A good example of one would be the HeartTonic liquid solution. Let’s take a closer look at how to improve our bedtime.

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What Are the Risks of Sleep Deprivation?

man, pillow, cloud

Sleep deprivation (systematic withholding of sufficient sleep) may lead to severe states of psychosomatic distress. It can also lead one to depression, obesity, sickness, and in some extreme cases – even pave the way to madness, inadequacy, and hallucinations.

Scientists have estimated that the average adult needs between 6-8 hours of sleep to feel good and have his or her energy restored. Children also have to sleep well – at least about 10 hours. Of course, these needs may vary from one individual to another but the numbers are roughly the same for most members of society.

Here are some of the main risks associated with the people who are exposed to sleep deprivation:

✗ Increased Risk of Cancer;
✗ Chronic Skin Problems;
✗ Restraining Oneself from Foods that Are Rich in Unhealthy Fats & Sugars (Excess Weight Gain & Obesity);
✗ Hormonal Imbalance;
✗ Development of Cardiovascular Diseases;
✗ Disturbed Peripheral Vision, Diplopia (Double Vision), Blurred Vision, & Hallucinations;
✗ Insulin Resistance & Type 2 Diabetes;
✗ Nocturia – Frequent Walking Up During the Night to Go to the Toilet;
✗ Depression, Mental, & Emotional Problems;

Involuntary Body Movements Before Going to Sleep:

clock, man, sleep

Dr. William Kohler is the medical director of the Florida Institute of Sleep. He has determined that nearly 70% of all the people on Earth make involuntary body movements just before falling asleep. They have an extremely short duration. Most of them last less than half a second. They, usually, occur during the transition between the states of being awake and the first stage of sleep. Almost everyone has experienced them. Sometimes, they are capable to keep us away from dreaming or distract us from what is happening in a dream.

Many types of research have been carried out to find out what’s causing them. Some scientists attribute them to muscle spasms, others – to our personal body language. There are even those who think they are invoked by nervousness and stress. Many associate them with the first phase of sleep that occurs immediately after falling asleep. When the muscles relax, the deep sleep (dream state) has almost taken control over the brain.

The body goes through a small REM stage called hypnagogia. Our brain waves become dissonant and discordant. The breathing process and the nervous system act chaotically. That’s why these involuntary physiological movements happen – we are preparing ourselves for true tranquility!

Quality Sleep Tip #1: Turn Going to Sleep & Waking Up into a Habit!

baby, dog, sleep

All of us wait for the weekend to restore the energy balance in our bodies. This is also the time that we most often spend with friends and make room for leisure and hobby activities. Which makes us stay up and get up later than usual. But this is not healthy at all! Do your best and try to not fall asleep and wake up with more than an hour or two difference than the normal weekday routine.

Quality Sleep Tip #2: Exercise Regularly!

mom and kid, yoga

It has been determined that engaging in any kind of physical activity or sport, without a view, if it is yoga, jogging or fitness, makes the body temperature rise. This can really heat us up after work and enhance the metabolism. When the thermal levels cool a couple of hours later, we are ready to transit smoothly into a rest phase (sleep)!

Quality Sleep Tip #3: Create a Peaceful Vibe in the Bedroom!

woman, bedroom, painting

The place where you sleep should create a sense of comfort and security. Let the lamps emit a dimmed light. You can even purchase Himalayan salt lamps that were created for this purpose. It is good to have a green plant because this color soothes the nerves. Let the curtains down and decrease the number of furnishings and decorations. They should be less than in the other rooms in the house so there is nothing to distract you.

Quality Sleep Tip #4: Don’t Eat or Drink Anything Before Going to Sleep!

man, woman, pizza, bed

This is one of the bad eating habits that you should forget about. Having a strenuous stomach, usually, makes acids build up in the gastrointestinal tract. The body does not have enough time to absorb the food before falling asleep. Make sure your last meal is at least 2 hours before bedtime. Do not overdo the liquids too, because you will wake up to go to the toilet!

Quality Sleep Tip #5: Never Go to Bed with the Makeup Still On!

make up, sleep, roses

Sometimes, we are too tired to pay attention to what we look like before we fall asleep. But we have to make sure to remove the cosmetics from the skin on our face. It will not only stain the pillows and sheets. But it will also clog our pores and we risk getting an unpleasant rash or allergy as a result.

Quality Sleep Tip #6: Breath Slowly In & Out!

woman, relax

Yogis implement specialized breathing techniques to get into a sleep-like state of deep meditation. Breathe in deep, slow, and in a calm and peaceful manner. This will help your pulse to slow down and you will fall asleep without any problems.

Quality Sleep Tip #7: The Temperature in the Bedroom Should Be Cool!

temperature, man, tablet

The most vivid dreams are dreamt at average room temperature. As much as it may seem impossible during the heat of summer and the freezing chill of winter, try doing it. This is how the body relaxes and passes into the REM-phase of sleep.

Quality Sleep Tip #8: Enhance the Vibe of Your Bedroom with Essential Oils!

essential oils

One can chill and relax best when their surroundings are also like this. Create a cozy atmosphere with the help of essential oils. This way you can escape from negative thoughts, and your dreams will be sweet and bright. The best essential oils for would be ones from citrus fruits, eucalyptus tree, rose, lavender, cinnamon, ginger, and mint.

Quality Sleep Tip #9: Avoid Drinking Too Much Alcohol!

friends, drinking

It is believed that alcohol could help people fall asleep faster. But this is only true it’s already been absorbed and broken down by the body. Otherwise, it can cause bad colics, dizziness, and other side effects.

Quality Sleep Tip #10: Start Your Day Positively for a Quality Sleep!

emojis, girl

One sleeps best when they know good things are coming the next day. Start your day with a smile and some nice music and people. Enjoy your first sip of coffee at the fullest. Read a book, talk to your loved ones or hug your pet. Be positive!

A Healthy Body with a Healthy Sleep

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Quality sleep is responsible for our good health, emotional and mental state. Take care of yourself and try to relax as much as possible, so you could have the power to tackle the challenges life has prepared for you. Dream while you sleep and make your dreams come true when you wake up!

A natural relaxation time enhancing product is the HeartTonic liquid solution.

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