Sleep\u00a0is what soothes and restores us after a long day at work. Lack of sleep can adversely affect our\u00a0health and wellbeing. Sleep plays a critical role in a number of vital functions of our body such as immune function, metabolism, learning, memory etc. When you miss sleep, you pay a price with your health, your ability learn and so much more.<\/p>\n\n\n\n
So what follows is\u00a0all the little known facts, tips and hacks<\/em>\u00a0to understand and practice the\u00a0art of sleeping better.<\/p>\n\n\n\n Sleep could be as important as food for survival<\/a>[1]. Scientists have shown that animals deprived of sleep die within two to three weeks, almost the same length of time as if deprived of food.<\/p>\n\n\n\n Juice together 3 apples, 2 oranges, 1 lemon and 2 handfuls of iceberg lettuce leaves (which contains ketones<\/a>, calming substances that act as a natural sedative). Drink a glass before bed to help you sleep like a baby.<\/p>\n\n\n\n If you feel tired during the day but can\u2019t sleep at night, it could be a sign that\u00a0you\u2019re over-training and not giving your body the rest<\/em>\u00a0it needs to thrive. If you don\u2019t\u00a0feel motivated\u00a0and alert within ten minutes of starting your workout, stop.<\/p>\n\n\n\n Tryptophan<\/a>\u00a0is one of the eight essential\u00a0amino acids\u00a0obtained in the diet from protein foods such as milk and meat. It\u00a0enhances sleepiness and stimulates the production of sleep-inducing hormones<\/em>\u00a0in the brain.<\/p>\n\n\n\n Some foods \u2013 including sweet-corn, oats, rice, tomatoes and bananas \u2013 contain traces of melatonin<\/a>, which helps regulate sleep.<\/p>\n\n\n\n Experts suggest that you try this clever sleep trick<\/em> to help you drop off: close your eyes and hold your tongue so it\u2019s not touching your cheeks or the roof or your mouth, as it you\u2019re yawning with your mouth closed. You\u2019ll be sleeping like a log in no time.<\/p>\n\n\n\n Sleep deprivation<\/a>, especially if it\u2019s over several weeks, causes the muscles of the throat to sag, which leads to more snoring and less sleep. To stop snoring<\/a>[2], aim for at least seven hours of sleep a night.<\/p>\n\n\n\n Cardiovascular function can be reduced by an astounding 11% after cumulative sleep deprivation<\/a>, which means sleep is essential if you want to stay fit and healthy<\/em><\/a>[3].<\/p>\n\n\n\n There\u2019s some evidence that reduced blood flow to hands and feet can keep you awake<\/em>. Keep feet warm by wearing socks in bed or by investing in a hot water bottle.<\/p>\n\n\n\n Lack of sleep impairs your coordination, judgement and immune system<\/a><\/em>[4], say the experts, so put sleep first for a healthy life and get into good habits by going to bed at about the same time every night. If a particular job or task isn\u2019t done by bedtime, just leave it until tomorrow.<\/p>\n\n\n\n Overnight, while you are asleep, your skin, hair and nails get a chance to regenerate themselves and deal with any health problems. Reducing the amount of sleep you get will therefore reduce the health of everything about your body including the way you look<\/em>.<\/p>\n\n\n\n Certain herbs such as valerian<\/a>, camomile<\/a>, hops<\/a> and lime tree flowers have been shown to have sedative properties<\/em> and are often taken either internally as a herbal tea or used within herbal pillows to enhance sleep.<\/p>\n\n\n\n Some medications used to treat insomnia<\/a> may increase sleep, but if they reduce healing sleep then you won\u2019t get the benefit of sleeping longer. Consult your doctor for advice.<\/p>\n\n\n\n A warm bath before bedtime can help you sleep by relaxing muscles and encouraging inactivity, which is essential for sleep. Try using calming aromatherapy<\/a> oils such as lavender and lowering the lighting for an even sleepier experience.<\/p>\n\n\n\n Because undertaking physical exercise raises internal body temperature, which, in turn, wakes you up, exercising before bedtime is not a good way to tackle insomnia<\/a>. Instead, try relaxing stretches or an indulgent bath.<\/p>\n\n\n\n According to the experts, going to sleep at about the same time every night helps your body get into a regular sleep rhythm<\/em>, which will help put a stop to any sleep problems. Similarly, try to get up at the same time every day in order to keep your schedule on track.<\/p>\n\n\n\n Caffeine has well-known stimulant effects and drinking it before bed is likely to impair the quality of your sleep. Remember that chocolate contains caffeine & many calories<\/a> too so late-night treat might not in reality be a good idea either.<\/p>\n\n\n\n If you are one of those people who fall asleep the very second their head hits the pillow at night, you could be suffering from the first effects of sleep deprivation. Healthy sleepers take an average of ten minutes to drop off.<\/em><\/p>\n\n\n\n It is estimated that the average person needs eight hours sleep a night to re-energize body and mind<\/a>, so don\u2019t beat yourself up about that weekend lie-in because your body needs it.<\/p>\n\n\n\n Bacteria, mites and bedbugs thrive in moist conditions, so after you get up in the morning and instead of making the bed immediately, turn back the covers to allow the sheets to breathe for 30 minutes. Airing your bedroom by opening a window will help,<\/em> too<\/em>.<\/p>\n\n\n\n Recent studies have shown that people who sleep for less than six hours a night have a much higher mortality rate<\/em> than those who give themselves just an hour or so longer in bed. So if you want to live longer, stay in bed.<\/p>\n\n\n\n Glucose provides fuel for your brain, which is just as important while you are sleep as when you are awake<\/a>[5]. Eating foods that are rich in carbohydrates in the evening, especially those that release their sugar content slowly, helps promote long and healthy sleep.<\/p>\n\n\n\nSLEEP TO SURVIVE<\/strong><\/h2>\n\n\n\n
JUICE UP TO DRIFT OFF<\/strong><\/h2>\n\n\n\n
WATCH OUT FOR THE BURNOUT<\/strong><\/h2>\n\n\n\n
TRYP OFF TO SLEEP<\/strong><\/h2>\n\n\n\n
SNACK ON SWEET-CORN FOR A SLEEPY NIGHT<\/strong><\/h2>\n\n\n\n
HOLD YOUR TONGUE<\/strong><\/h2>\n\n\n\n
BEAT SNORING BY SLEEPING MORE<\/strong><\/h2>\n\n\n\n
SLEEP TO STAY FIT<\/strong><\/h2>\n\n\n\n
GO WITH THE FLOW<\/strong><\/h2>\n\n\n\n
PUT SLEEP FIRST<\/strong><\/h2>\n\n\n\n
BE A SLEEPING BEAUTY<\/strong><\/h2>\n\n\n\n
BE A HERBAL HIBERNATOR<\/strong><\/h2>\n\n\n\n
BEWARE OF KNOCKOUT MEDICATIONS<\/strong><\/h2>\n\n\n\n
SOAK AWAY INSOMNIA<\/strong><\/h2>\n\n\n\n
DON\u2019T EXERCISE LAST THING AT NIGHT<\/strong><\/h2>\n\n\n\n
KEEP YOUR SLEEP ON SCHEDULE<\/strong><\/h2>\n\n\n\n
AVOID CAFFEINE AFTER DARK<\/strong><\/h2>\n\n\n\n
DON\u2019T SPEED INTO SLEEP<\/strong><\/h2>\n\n\n\n
SLEEP TO REGENER-EIGHT<\/strong><\/h2>\n\n\n\n
AIR YOUR SHEETS TO REFRESH YOUR SLEEP<\/strong><\/h2>\n\n\n\n
SLEEP LONGER TO LIVE LONGER<\/strong><\/h2>\n\n\n\n
STAY HIGH CARB FOR HIGH SLEEP<\/strong><\/h2>\n\n\n\n
SINK INTO EGYPTIAN COTTON<\/strong><\/h2>\n\n\n\n