Drinking 2 cups of coffee translates to 2 hours of tossing and turning in bed.
While the preceding sentence is not categorically accurate, it’s a fact that most of our behaviors effectively disrupts our sleep patterns and the length of time we can enjoy those restful hours of our life.
It was found that the quality of your sleep tells much about your state of mind and overall health.
This is perfectly verified in individuals who were deprived of sleep. They find it hard to concentrate; they get sick and are always irritated.
Before we discuss how lifestyle changes can restore those treasured restful sleep, let us first find out the basic facts about sleeping and how it can help us to be a better individual every time we wake up!
Exactly how much sleep do you need in a day?
The amount of sleep a person needs actually depends on the age and amount of physical and mental activity a person engages to.
For example, an infant who does not perform any strenuous task and undergoing a period of rapid growth needs 16 to 18 hours of sleep.
The same thing applies to teenagers who are experiencing the biological challenges of puberty. More often than not they require at least 9 hours of sleep every night for that matter.
Adults, on the other hand, requires 7 to 8 hours of sleep a day but changes if one engages to a vigorous activity which requires too much bodily strength.
From this figures alone, we can see that sleep requirement varies from person to person.
Moreover, older individuals in their 60s above usually sleep a bit shorter due to some physical factors researchers are trying to find out.
One study even shows as the body grows older the amount of melatonin, the chemical which induces sleep, a body produces diminishes and becomes irregular.
It doesn’t take to be a rocket scientist to understand the benefits of sleeping.
But in some ways, to practically appreciate the benefits of a thing, we sometimes need to experience the consequences it creates when it’s omitted.
Consequences of Sleep Deprivation
There are just tons of things to see about people who don’t’ get to have enough of restful sleep. Some of them are outlined below:
• Reduced mental coordination
• Poor concentration and memory lapses
• Apparent loss of appetite
• Dulling skin
• Impaired immune response
• Unexplainable onset of anxiety
• Digestion and bowel problems
Stop counting those sheep!
Sleepless night is just something that scares most busy people. It affects our professional commitments and for some parents, affects their relationship with their children and husband or wife.
Worst, it carries the potential to destroy our social interests little by little.
Before we get to complain the toll of busy life let us first analyze the various behaviors affecting our sleeping habits.
Too much of this and that – Too much of everything is always bad said the old cliché.
Too much workload and heavy eating sometimes lead to wakefulness because your body is working hard digesting them.
Try cutting those fats and carbs and consume just the right amount of them and see the difference it does to your sleeping program.
Coffee Please! – Throw those coffee makers away – at least before sleeping. 🙂
Refrain from drinking coffee and other carbonated products such as colas 3 hours before you sleep.
Caffeine contained in these products induces you to remain awake even for hours.
Stomach gases produced by acids in carbonated drinks causes periodic episodes of wakefulness during sleep.
Stay calm – Give your muscles a chance to rest. It pays. Rigorous physical stress like jogging, lifting weights and other types of exercises wakes you up and disrupts your sleeping schedule.
It worth mentioning that regular exercise is critical to restful sleep, however, it should be noted that this must be done with utmost consideration to your sleeping time program. Exercising before sleeping keeps you awake for hours.
Bed equals sleep – Doing other activities in bed other than sleeping and sex is one way of ruining that chance to rest. Accomplish work-related task in a designated area and allow your body to identify bed as a place to relax.
Keep up with the schedule – Remember to commit yourself in the usual schedule you are supposed to sleep. Your body keeps its own “biological clock” or circadian rhythm and routinely checks if you are keeping up with your daily obligation!
Eat right! – The types of food you eat greatly affect how you sleep. There are foods which contribute to helping you sleep, called “sleepers” and foods termed “wakers”, which stimulate the body to move.
Dairy products, grains, soy products, eggs and rice are examples of sleepers. They contain amino acid tryptophan which relaxes your nerves. It’s like reducing the commotion happening on those little cells of yours and helps them cast off their tensions.
On the other hand, “wakers” are foods such as those loaded with proteins such as pork and caffeinated food commodities such as chocolates, coffee, colas, and tea.
These foods contain a great amount of amino acid tyrosine which revs up the activity of your brain.
Knowledge in nutrition empowers you to choose the right kind of food for a specific type of activity and maintains an active but healthy life.