Sleep

A good diet and proper sleep are fundamental to a healthy state of being. To maintain good health, diet and rest must become aligned. The consequence of lack of sleep extends far beyond sleeping disorders, fatigue, insomnia, and Obstructive Sleep Apnea (OSA). Poor sleep can also promote inflammation, and increase the risk of mood disorders or neurodegenerative disorders. Of course, there are natural health supplements—including melatonin—that can help you fall asleep faster or attain a more restful sleep, but what you eat can also have a large impact. The Relationship Between Sleep and Food Several studies prove that a lack of sleep leads to an increase in food consumption. We often underestimate the positive effects a good night's sleep has on our overall health and well-being. While we try to gain better control of our daily schedules, we tend to ignore another aspect responsible for contributing to quality sleep: diet. What we eat during the day and right before bed can significantly affect our night's rest. Our diet is not just fueling our energy but is a key to our body's repair and rejuvenation. The right foods can nourish our body. We'll take a closer scientific look at some foods that are allies (and look at which ones to avoid) in our mission to better health with sound sleep. Foods for Promoting Better Sleep Turkey: Whenever we think about turkey, Thanksgiving is probably the first thought—but turkey is a great option for those who eat meat due to its high tryptophan content. This amino acid helps promote serotonin production, and can induce a more restful sleep. Chicken: Another poultry item that can give you a much-needed dose of the amino acid tryptophan. It functions as a precursor to serotonin, which helps to regulate mood and sleep. Bananas: Have them as they are or blend them into a smoothie; bananas are a rich source of potassium and tryptophan—potassium is essential to sleep. Studies reaffirm that potassium boosts total sleep time and increased potassium intake is linked to improved sleep efficiency and duration (without fragmentation—or constantly tossing and turning). Foods to Prepare for Sleep Maintain a timely schedule to train the body for routine rest. Ideally, we would rise with the sun, and sleep as the sun sets—but that isn’t always realistic. Regular sleep, of 7-9 hours, is a good span of time to ensure proper rejuvenation, and you’ll want to make sure you’re disconnected from phones or laptops at least a couple of hours prior to this. As well, foods can help or hinder you when it comes to preparing for bedtime. Foods containing "melatonin" or precursors can help regulate our sleep-wake cycle and signal your body to wind down and get ready for bedtime. Foods High in Melatonin Cherries: Packed with nutrients and antioxidants, cherries are a great choice to help you sleep better. Tart cherries, specifically, are an excellent choice to signal your body to take your well-earned rest. Here's why: tart cherries contain melatonin to regulate our sleep-wake cycle, along with increasing the production of serotonin, a chemical to help your body make melatonin. Grapes & Goji Berries: Our brain produces melatonin during the day at differing levels based in accordance with our environment—darkness vs. light environments. There is an increase in the evening while it reduces as dawn approaches. Scientists discovered that red grapes and goji berries contain melatonin, and can help people improve sleep quality naturally. Foods Containing Magnesium Magnesium is responsible for hundreds of biological and intracellular processes within your body—contributing to the production of protein and DNA, maintaining healthy blood sugar levels and blood pressure, and regulates muscles and nerves. Introducing magnesium-rich foods into your pre-sleep meal (whether this be dinner or a light snack) can help alleviate anxiety, relax the muscles, and allow for a more relaxed body. Some foods high in magnesium include: Almonds: A healthy snack, almonds are high in healthy fats and low in saturated fat. On your next visit to the grocery store, add some almonds to your shopping cart as a healthy late-night snack option. An ounce of almonds contains 77 milligrams of magnesium. A handful of almonds can provide enough magnesium to support relaxation. Spinach: Leafy vegetables like spinach are a good source of magnesium. Add spinach to your dinner (think: salad, pasta, or veggie bowl) as it helps to naturally relax your muscles and nerves. Drinks for Better Sleep Take caution to not take too much liquid before bedtime to avoid the urge to urinate midway through your sleep, causing a break in continuous rest. Sipping a warm beverage late evening can remind your body it's almost time to retire for the day. Here are a few drinks to consider for a prolonged and quality sleep: Chamomile Tea: Herbal teas like chamomile prom ...

One of the simplest things you can do to set yourself up for better sleep is to pay attention to your sleep routine. To practice good sleep habits, one must have a bedroom and a daily routine that facilitates regular, undisturbed slumber. You may improve your sleep by sticking to a regular sleep schedule, creating a peaceful bedroom environment, engaging in a soothing pre-bed ritual, and forming other beneficial habits throughout the day. The best sleep routine is the one that works for you. Through this approach, you may develop helpful routines that facilitate restful sleep and a revitalized morning. And that’s precisely what we’ll do: guide you toward the best habits that will benefit you in the long run.  Why Is It Important to Practice Proper Sleep Habits? When we get enough quality sleep, we feel revitalized and ready to take on the day. Developing healthy sleeping patterns may have a ripple effect on many aspects of our lives. Improved productivity, mental and physical health, and quality of life may all result from getting a better night’s sleep thanks to practicing good sleeping habits prior to bedtime. Additional advantages include: Improved memory Better resistance to illness Faster muscle recovery Higher vitality levels The way we feel and look throughout the day is directly related to the quantity and quality of sleep we get each night, highlighting the need to practice good sleeping habits. How Do You Know If You Have Bad Sleep Habits? Poor sleep quality manifests in the form of difficulties in falling asleep, restless nights, and sleepiness throughout the day. The inability to maintain a consistent sleep schedule or quality of sleep can also be an indicator of poor sleep habits. How Do You Implement Healthy Sleep Habits? Get your internal clocks in sync first. The brain has a ‘clock’ that regulates the body’s sleep-wake cycle. This 24-hour physiological clock regulates various biological functions, including core body temperature and the release of hormones like melatonin (for more information, check out the Sleep Health Foundation’s fact page on the Body Clock). You should follow your internal clock rather than fight it to get a decent night's sleep. Also, keep the following points in mind: Maintain a regular morning wake-up hour, even on the weekends. If you stick to the same pattern day in and day out, your body clock will eventually set to the schedule, and you’ll feel drowsy at around the same time each night. Do not dismiss fatigue. It would help if you got some shut-eye whenever your body suggests it. You shouldn’t go to bed if you’re not exhausted. Bad habits, like staying up all night, will be amplified. Soak up some rays first thing in the morning. Getting some morning light exposure helps regulate your circadian rhythm. Maintain a regular exercise routine  Getting at least 20 to 30 minutes of exercise daily may aid sleep. Besides several other benefits, physical activity makes it easier to fall asleep and keeps the times you wake up throughout the night in check, all of which contribute to a more restful slumber. However, if you want to get a good night’s sleep, you should avoid exercising vigorously within one to two hours of bedtime. Avoid taking long naps throughout the day Naps longer than 20 minutes, taken numerous times a day, might disrupt your nighttime sleep, although the odd power nap can be helpful. It might be tough to go to sleep at a reasonable hour if you nap late in the day. “Sleep inertia,” the sense of grogginess or confusion upon waking up, may be brought on by naps lasting more than 20 minutes. After two to four hours of feeling this way, a night of sleep may seem like a terrible idea. If you start to feel sleepy in the afternoon, try getting some fresh air and eating a nutritious snack instead of lying down and closing your eyes. Avoid caffeine after a certain time of day It's best to avoid caffeinated beverages at least six hours before night (other experts recommend waiting until after 3 p.m.). And not just coffee; several teas, drinks, and even chocolate contain caffeine. The caffeine content varies widely by beverage, with 25 milligrams in a cup of hot chocolate compared to 50 milligrams in a cup of green or black tea. Never eat anything too heavy or spicy before bed It might be difficult to fall asleep and remain asleep after eating dishes high in fat and hot peppers. Research indicates that sugar consumption is closely associated with insomnia and may influence hormones that regulate food desires. It “is acceptable,” says the National Sleep Foundation, to have a little snack before bed. It suggests chowing down on some almonds, a few cherries (for their melatonin content), a banana (for its potassium and magnesium content), and a variety of caffeine-free teas, including chamomile, ginger, and peppermint. Develop a soothing ritual to follow just before night Engaging in a soot ...

In today's digital age, social media has woven its way into the very fabric of our lives. Imagine waking up, grabbing your phone, and diving headfirst into a never-ending stream of tweets, Instagram photos, and news updates. Social media has become integral to our lives, shaping how we connect and perceive the world. You’re immediately inundated with information from the moment you wake up, until the moment you go to sleep at night. But there's a growing trend – the social media “detox.” It's a deliberate choice to step back, disconnect, and create space for reflection. It's hitting the reset button, regaining control. We free ourselves from comparison, social pressure, and mindless scrolling by taking a break. It's a chance to reclaim time, build real connections, and prioritize mental health. This blog post explores why a social media detox is vital – regardless of age. Get ready to break free, and discover the surprising benefits of putting a pause on screen time. Let's reclaim our mental energy and focus in a world that constantly demands our attention. The dark side of social media we often overlook The constant exposure to carefully curated images and posts can create an unhealthy comparison cycle, leading to stress, anxiety, and even depression.  We find ourselves chasing validation through artificial likes and comments, fearing judgment, and seeking approval from virtual strangers.  The pressure to present an image of the perfect life can affect our mental health, leaving us feeling inadequate and overwhelmed. But here's the good news: taking a break from social media can be a powerful antidote to these adverse effects. Why must you plan for Social Media Detox? Imagine a world where the number of followers or likes on your posts won't affect your self-worth.  Sound refreshing? It's an opportunity to reevaluate your priorities, reclaim your time and energy, and focus on what truly matters. By disconnecting from the constant narration and images, you create space to reconnect with yourself and those around you. Rediscover the simple joys of life. Be present in the moment. Nurture genuine relationships that go beyond the surface-level interactions of superficial social media.  Taking a break from social media could be one of the best decisions you make for your well-being.  So, if you're feeling weighed down by the pressures and expectations of the online world, it may be time to hit that "pause" button and embark on a social media detox. Your mental and emotional well-being will thank you. Improved self-esteem: Let's face it, we all fall into the trap of comparing our lives to the highlight reels of others on social media. Stepping away from that constant stream of curated perfection can help you appreciate your journey and boost your self-esteem. Better concentration and productivity: Ever found yourself scrolling mindlessly through your feed when you should be working or studying? Without the distraction of social media, you'll be amazed at how much more focused and productive you can be. Say goodbye to those hours lost in the infinite scroll. It’s a void.  Live for the moment: We've all experienced FOMO when we see others having seemingly fun experiences. Stepping away from social media allows you to live in the present moment and be content with your life without constantly comparing it to that of others. Finding your inner peace: Remember those activities you used to love but have neglected due to the time spent on social media? A detox allows you to reignite those passions and explore new hobbies that genuinely bring you joy. It's time to embrace your creativity and pursue what makes you happy. Growing deeper connections with others offline: Social media may connect us digitally, but nothing beats the warmth and depth of real-world connections. By detaching yourself from the virtual world, you can invest more time and energy into building meaningful relationships with family, friends, and the people around you.  It's about cultivating authentic connections and creating memories that last. Even in situations where your friends or family are at a distance, FaceTime and phone calls are more meaningful ways to connect.  Practical Tips for a Successful Social Media Detox Now that you're ready to sacrifice your online social world to rediscover yourself, here are some practical tips to help you navigate your social media detox journey: Know why you're stopping (or restarting) Define what you hope to achieve through your detox. It could be regaining focus, finding more time for yourself, or simply finding a healthier balance with social media.  Let your community know about your absence Let your friends and followers know you'll take a break from social media. This may be especially important for influencers or those who run their own business. It sets the expectation and helps minimize any feelings of guilt or oblig ...

It's going to be a restless night. You realize that as soon as you hit the bed.  You try not to think about anything. Zone out. Nothing changes. You begin counting numbers slowly. You get up to try and read or listen to a dreary podcast.  Not helping either. We yearn for a good night's sleep.  But on nights like these, everything seems to work against getting your body to relax. Thankfully, there is a (natural) way out.  The solution may be right under your nose (literally) and is as simple as taking a deep breath. Yep, no sleeping pills or playing Sudoku puzzles on your phone. The power of deep breathing can unlock those pearly gates to a cozy night's sleep and cure recurrent sleep disorders like insomnia.  Of course, we're not suggesting you’ll be immediately cured, but if you're looking to reclaim the sleep you deserve and improve sleep time, we've got just the guide for you. Why is sleep so important? A good night's sleep ensures the body undergoes repair and rejuvenation after a hard day—cognitively and physically.  A good night's sleep is necessary for overall well-being and to return to full functioning the next day. Quality sleep supports physical and mental functions—from thinking clearly to performing rationally.  Sleep aids in memory retention, hormonal balance, regulating mood, and even improves cognitive function on word tasks. Sleep not only brings with it better decision-making skills, but also enhances overall productivity.  If you've found yourself without a proper appetite and having trouble maintaining weight, it's possible it’s related to a lack of adequate sleep. Sound physical, mental, and emotional well-being begins with sound sleep.  The link between sleep, breathing, and the nervous system Studies show deep breathing and relaxation activate the parasympathetic nervous system, which signals the brain to reduce anxiety or stress.  Deep breathing sends more oxygen to the brain, reducing stress and promoting relaxation conducive to better sleep. Research shows that with regular breathing exercises in your bedtime routine experience, you: Sleep sooner (fall asleep faster) Experience more prolonged spells of undisturbed sleep Experience an overall improvement in sleep quality  Begin with breathing exercises to wake up feeling refreshed and revitalized. Then, in our next section, you'll learn practical steps to breathe your way to sound sleep.  Breathing Techniques Proper sleep is vital to our well-being, refreshing our minds and restoring our spirits.  Yet, sometimes, our fast-paced life deprives us of tranquility and keeps us longing for the peaceful serenity of restful nights—especially with the overabundance of tech.  With correct breathing techniques, you can calm your mind, release the tension in the body and bring more restful sleep. 1. Buteyko Breathing The Buteyko Breathing technique gets its name from Dr. Konstantin Buteyko. The method is about retraining breathing patterns by reducing the air volume breathed in and out.  Follow the steps for the Buteyko technique: Start by relaxing, close your eyes, and take a few gentle breaths through your nose Exhale and pause before taking your next breath. Increase the pauses gradually.  Aim to breathe gently and softly through your nose, using your diaphragm during inhalation. Allow your abdomen to rise with each inhalation and fall with each exhalation. Breathe in a calm and controlled manner and continue.  2. 4-7-8 breathing technique If you're having trouble sleeping, try this breathing technique. Compared to other methods, it is easier to start and follow. Here's how you can perform the 4-7-8 breathing technique. Take a deep breath, fill your belly, and exhale slowly through your mouth. Transition to inhaling through your nose, counting to four.  Hold your breath for a count of seven. Release the breath through your mouth, counting to eight and creating a gentle sound. This marks one complete breath cycle. Inhale again and continue the cycle for three additional breaths, totaling four. Initially, you may start the same steps with the counts of 3-5-6 or 2-4-6. 3. Body scan The body scan is a lengthier breathing meditation technique and takes a while to perfect. This comprehensive breathing process involves directing your attention to different body parts, starting from your toes and gradually moving upward.  Begin by closing your eyes and focusing on your breath. Then, with a few deep breaths through your nose, you can exhale through your mouth, promoting a sense of calmness in both your body and mind. Shift your attention to each part of your body, starting from your feet and moving upwards. Notice any sensations, tension, or discomfort without judgment or the need to alter them. With each breath, visualize soothing waves of relaxation and warmth flowing toward the specific body part ...

Welcome to the world of sleep!  A place where dreams are made, snores are heard, and blankets are pulled tight. Did you know that we spend about a third of our lives sleeping? That's a lot of time spent in dreamland! But getting quality sleep can sometimes be a challenge. Whether it's due to stress, environmental factors, or a snoring partner, we've all experienced sleepless nights. But fear not, as we have some proven tips to help you enjoy a sound sleep at night. Be it creating a sleep-conducive environment to exploring natural remedies and sleep gadgets, We've got you covered. So, snuggle up, and let's dive into the world of better sleep! Importance of Quality Sleep Quality sleep is crucial for maintaining good physical and mental health. It helps with the repair and restoration of the body, boosts the immune system, and regulates hormones. A good night's sleep can also improve mood, memory, and cognitive function, making it easier to focus and be productive during the day. Lack of quality sleep, on the other hand, can lead to a range of negative health consequences, including obesity, diabetes, heart disease, and depression. Tips for a Better Sleep Environment Creating a sleep-conducive environment is essential for a good night's sleep. This includes several factors, such as lighting, temperature, and noise levels. For example, it's best to keep the bedroom dark and cool, as this helps in triggering the release of the sleep hormone melatonin. Earplugs or white noise machines can also help block out external noise and create a quieter environment. Additionally, choosing comfortable bedding and pillows can help you get a more restful sleep. Relaxation Techniques Relaxation techniques can be an effective way to unwind before bed and promote better sleep. Some popular techniques include meditation, deep breathing, and progressive muscle relaxation. Meditation involves focusing your attention on your breath or a specific object to quiet the mind and reduce stress.  Deep breathing involves taking slow, deep breaths to calm the body and relax the mind. Progressive muscle relaxation involves tensing and then relaxing various muscle groups in the body to promote physical relaxation. These techniques can help to calm the mind and body and prepare you for a restful night's sleep. Sleep Hygiene Habits Establishing consistent sleep hygiene habits is crucial for improving sleep quality. This includes sticking to a regular sleep schedule, even on weekends, as this helps regulate your body's internal clock. It's also important to avoid caffeine and alcohol before bed, as these can disrupt sleep.  Additionally, avoiding screen time for at least an hour before bed can help reduce the impact of blue light on the body's natural sleep cycle. Other important habits include creating a relaxing bedtime routine and ensuring that your sleeping environment is conducive to sleep. Exercise and Sleep Exercise is a great way to improve sleep quality and timing. In addition, it helps reduce stress and anxiety, which can interfere with sleep and promotes the release of endorphins, improving mood and reducing pain.  Aerobic exercises, such as running or cycling, are particularly beneficial for improving sleep, as it increases the amount of time spent in deep sleep, the most restorative stage of sleep. However, avoiding exercising too close to bedtime is important, as this can cause difficulty falling asleep. Diet and Sleep Diet plays a significant role in sleep quality. Consuming heavy or spicy meals close to bedtime can cause discomfort and interfere with sleep. For instance:  Certain foods, such as those high in tryptophan (found in turkey, nuts and seeds) and magnesium (found in leafy greens and almonds), can promote better sleep. Avoiding large meals before bedtime and limiting caffeine and sugar intake can also improve sleep quality. Alcohol indulgence should be in moderation, as it can initially make you feel drowsy but can disrupt sleep later in the night. Stress Management Stress can have a significant negative impact on sleep quality, making it harder to fall asleep as well as stay asleep. Stress causes the body to release cortisol, a hormone that can interfere with the sleep cycle.  Hence, it's important to identify the sources of stress in your life and find ways to manage or reduce them. This can include exercise, meditation, journaling, or therapy. Creating a relaxing bedtime routine, such as taking a warm bath or reading a book, can also help to reduce stress and promote better sleep. Sleep Disorders Sleep disorders are conditions that can disrupt sleep and affect overall health. Common sleep disorders include insomnia, sleep apnea, and restless leg syndrome. Insomnia involves difficulty falling or staying asleep, while sleep apnea causes brief interruptions in breathing during sleep.  Also, restless leg syndrome causes uncomfortable sensations in the legs ...