October 30, 2015
The TOP SIX FACTORS That Affect Sleep
The TOP SIX FACTORS that affect sleep are:
EXERCISE, NUTRITION, HYDRATION, BEDDING, NAPS, and WEIGHT
Numerous sleep experts recommend alternative, natural sleep remedies before resorting to conventional medication.
Relief from insomnia may be experienced through natural remedies such as: Melatonin, chamomile tea, Valerian, Kava, Calcium, Magnesium and Fish oils. Natural and Health food stores also offer a variety of products containing herbs and other natural products which are believed to aid relaxation and sleep.
Hydration is a very important aspect of keep your brain healthy, oxygen flowing, keeping your skin healthy and maintaining good sleep. Depending on your ambient work or play environment as well as how much fruit and vegetables you eat during the day, you may need to drink somewhere between 3 and 10 glasses of water per day. A good rule of thumb is to look at the end result of how much you urinate. If you are not urinating at least 4-6 times per day, you are most likely dehydrated.
This is an interesting factor that effects sleep. You need to be warm enough to fall asleep but not overly cover yourself with blankets that may keep your too hot during the night. Optimally, in your deepest sleep (Delta Sleep), your body usually cools down a degree or so. Additionally, your room temperature is optimally between 68 and 72 degrees for the best zzzz’s.
Naps can be extremely helpful in improving your overall health, memory and mental acuity. In fact, there was a German study published in the “Neurobiology of Learning and Memory” that showed people who napped had five times better recall. With that said, extended naps (over 60 mins) can have a negative impact on your sleep, sometimes throwing off your natural circadian rhythm. The best way to get on track if ones sleep is off its course is go to bed when you are tired but try to stay within an hour or two of your normal bedtime hour so you don’t throw off your entire rhythm.
Regular exercise can be very helpful in promoting better sleep. Exercise by definition is essentially taxing your body to a certain level of challenge to improve your body’s resistance and capacity along with improving your overall strength, stamina, balance and agility. With that said, taxing your body can deplete some energy, reduce anxiety, and decrease weight, all of which can be helpful to obtain a better night’s sleep.
With regular exercise and a good diet, a better personal weight should be maintained. The other very beneficial aspect of maintaining better weight is improved sleep. One of the top three reasons for obstructive sleep apnea and snoring is being overweight. So, keep your weight down and enjoy better sleep!
The following 4 SIMPLE TIPS can offer some relief from persistent sleep problems:
Take an afternoon nap or siesta~
Resting just 10-20 minutes in the early afternoon can improve productivity.
Go to bed eight hours before the sun rises~
This corrects the circadian rhythm and encourages natural melatonin production.
Exercise 20-30 minutes every day~
Power walking is a good basic daily exercise.
Maintain proper body weight~
Reduce weight (if necessary) to improve breathing.