There are many tips and tricks that
you can incorporate in your daily routine to get better sleep. Practicing good
sleep hygiene is one of the essential habits that can be implemented in the
routine to promote good night sleep. One of the most underrated sleep hygiene
practices making the right dietary choices which are often ignored by most of
us. Eating the right food gives us the energy to go on throughout the days, to
complete tasks, improve cognitive function, strengthen our immune system,
repair bones, heal wounds, everything that we need to live a healthy life. But
healthy eating for enhancing the quality of sleep is a rare thing. Let’s have a
look at some amazing benefits that food can have in helping you to get a good
sound sleep. Check out the diet for
healthy sleep below:
- Almonds- Almonds contains magnesium, which is instrumental in sleep
and often referred to as the sleep mineral. The powerful mineral act as a
natural relaxant that helps deactivate adrenaline. Lacking magnesium means
difficulty in staying asleep.
- Turkey- Turkey is high in nutrients content. Rich in protein,
Turkey, provides 4 grams per ounce of protein. The macronutrient protein is
essential for keep muscles strong and regulating the appetite. Turkey is a good
source of riboflavin, phosphorus, and selenium. It is a great food to eat
before bad die to its ability to promote sleep.
- Warm milk- Another remedy for sleeplessness. Milk contains natural sleep enhancers- calcium,
tryptophan, melatonin, and vitamin D. A cup of warm milk at bedtime may be a
good option, especially when you are looking to get some quality sleep. Having
a warm cup of milk before bed can be a relaxing ritual. Consider low-fat milk
because it is nutritious and low in calories.
- Walnuts- Rich in compounds such as serotonin, magnesium, and
melatonin, walnuts that promotes sleep, walnuts also contain other essential
nutrients required to fall asleep. A handful of walnuts before bed can do the
trick for you.
- Chamomile tea-Chamomile is an herbal tea that offers a variety of
health benefits. It has antioxidants that reduce inflammation what often
results in chronic diseases such as heart disorder or cancer.
- White rice- A widely consumed staple food rice is a grain that is filled
with nutrients and antioxidants. White
rice contains a few vitamins and mineral. A bowl of 100gm of rice provides 14%
of daily needs of folate, 24% for manganese and 11% for thiamine.
- Kiwi- kiwi is a nutritious fruit and contain very low calories.
Medium kiwi fruit contains only 50 calories and has a significant amount of
vitamins C and vitamin K. It also contains potassium and folate along with
other trace minerals that are considered. Kiwi is one of the effective natural sleep enhancers.
- Fatty fish- Fatty fish such as salmon mackerel, and tuna are incredibly
healthy. Fatty fish are high in omega 3 fatty acids that are known to reduce
inflammation. The type of fatty acid has the potential to enhance sleep
Read: Ultimate Guide to Right Sleeping Position to avoid Health Problems
You might be aware of other side effects of alcohol, including kidney problem, liver impairment, lung damage, etc. but hardly thought about its impact on the sleep cycle of a human being. Read on to discover how and regular drinking can disrupt your sleep patterns and find out the solutions for sleeplessness.
When you had a long and busy day, a
drink or two helps you fall asleep. Alcohol might help you sleep, but many of
you would be unaware of the fact that even a small glass can affect the quality
of your sleep. Moreover, if you are drinking more than 14 units per week, you
may find you wake up with the feeling of tiredness and restlessness.
disrupts sleep cycle?
Do you think alcohol helps in sleep?
For some people, the answer is yes. Data suggests that nearly 15-20% of the
American population will prefer alcohol before sleep as they think it relaxes
the mind and makes you fall asleep. Many research studies revealed that whether
you have one or have many glasses of alcohol regularly, it will harm your body
or that way. Drinking frequently can hurt your sleep patterns, making you feel
tired and sluggish. When you consume an alcohol beverage, you may quickly and
deeply fall asleep. This is the reason why many people prefer drinking alcohol
before bed, and these include especially those who have insomnia or other sleep
disorders. People get low quality sleep following alcohol because:
- It blocks REM sleep, which is believed to be the most
restorative type of sleep. You are likely to wake up weak and unfocused.
- It can interrupt your circadian rhythm. Alcohol may affect
the production of certain chemicals in the body that are responsible for
triggering sleep, especially when you have a busy day or had enough sleep. When
you drink, the production of a sleep-inducing chemical in the brain starts
increasing, which cause you to sleep quickly. But it subsides very quickly,
which is is why you wake up with a feeling that you haven’t had rest.
- It increases bathroom tour especially during the second half
of the night
- Sleeping dis-ordered breathing and snoring is another risk in
These are some common side effects of alcohol if you get any of the problems highlighted above, talk to a physician for advice.
Read: Lack of Sleep seems to Triple the Risk of Asthma
Tips for a
Many things can help you fall asleep
without alcohol. In the early era, people suggest going for meditation, music
and walk. Try the following solutions for sleeplessness:
- Meditation: meditation is an Indian
Vedic remedy, which is now a day very popular in almost every part of the
world. It is focusing on breathing in and out. That will eventually help in
having a good sleep. Meditation relaxes the brain and cool down the body
temperature by giving a normal circulation of blood.
- Music: there is nobody in the
world who don’t like or listen to music. According to a study, those who listen
can easily make their mind relax. Once the mind, or in a comfortable position,
it can make you fall asleep.
- Reading: one of the oldest methods
to make one sleep. Nearly 40% of American are in the habit of reading at night.
When we read it to distract our mind and make it tired, and once our mind is tired,
it gives a signal to sleep.
- Walk: late night or after
dinner walk is very important. It not only helps in digesting food, but it also
freshens up mind n relaxes it.
So, to have a happy heart and relax mind it not
necessary to take alcohol, but it is important to make certain changes in
lifestyle, which can eventually give you a better stress-free sleep.
Millions of Americans of all ages are affected by insomnia and sleep problems and many of them are living with severe chronic sleep deprivation. The round-the-clock hardship and activity-driven society have stolen the peace of life and made many individuals a victim of sleeplessness. There is an urgent need for natural sleep remedies that help them live a healthy lifestyle. Continue Reading
Eating well is not enough unless you sleep well. Yes, you are reading well, the uncomfortable sleeping positions matter a lot to your health and you should learn some sleep remedies, as they are essential to take care of your body as a whole. In some health conditions, the natural sleep aids are supportive to the medication. Continue Reading
Everyone wants a good night’s rest. Getting enough sleep at night helps you stay attentive and healthy. But many older individuals don’t sleep well. If you feel sleepy every time, it may be time to see a health care specialist. If you are waking up every day feeling tired, then there is something wrong. Continue Reading
Sleepwalking which is also known as somnambulism involves getting up and walking around while still asleep. It is more common in children than adults. Here we have some tips to learn sleepwalking symptoms and possible sleepwalking treatments. People suffering from sleepwalking get up in the midst of their sleep and walk while they’re asleep. It is a disorder which generally happens when a person is switching from the deep stage of sleep to a lighter stage or into the state of wakefulness. Someone who’s sleepwalking isn’t conscious and can’t respond during the event. Adding to it, he usually doesn’t remember it. In some cases, he may talk and not make sense. Sleepwalking is usually done by children, normally in the age group of 4 and 8. But it is seen in adults too.
Is sleepwalking dangerous?
As long as sleepwalking is not associated with an underlying health condition, it is not harmful. But a sleepwalker who is unaware of his/her surroundings can be at increased risk of getting hurt while walking. Even though sleepwalkers don’t have any idea about what they are doing, their behaviour can be dangerous. According to research studies, sleepwalking is closely associated with sleep-related self-injury. People who tend to have sleepwalking behavior can sometimes climb out of the window or even sit in the car and start driving. The research study found sleepwalking, a major cause of sleep-related violence.
The most common and obvious symptoms of sleepwalking are getting out of bed and walking around, but it involves a variety of other symptoms too.
Sleepwalking symptoms include inappropriate, strange, and even violent behaviors. Someone who is sleepwalking may:
- Get out of bed and start walking around
- Sit up in bed and open their eyes
- Have a blank, glassy-eyed expression
- Do everyday actions
- Be hard to wake up
- Be puzzled
- Return to sleep quickly
- Not remember what happened
- Have sleep fright
Rarely, someone who is sleepwalking may:
- Walk out of the house
- Drive a car
- Show up unusual behavior, such as urinatingin a cupboard
- Engage in sexual activity without being aware
- Injure himself
- Show violent behavior
Also Read: Guide to Good Personal Hygiene
Sleepwalking is seen more commonly in children and affects both girls and boys. It can start as shortly as a child is capable of walking. The rate of sleepwalking in children is as high as 17 percent. It maxes out by the time they are eight to twelve years old. Most children who do sleepwalking also had skeptic arousals at a younger age.
Rarely it happens that sleepwalking begins at any time in adulthood, even when someone is in their seventies. Up to 4 percent of adults do sleepwalking. In adults, men are more probable to exhibit aggressive behavior while sleepwalking.
Sleepwalking can be hereditary and your chance of sleepwalking can double or almost triple if one or both parents sleepwalked as a child or adult.
Several factors can lead to sleepwalking. It can run in the family. Identical twins are more prone to sleepwalking. If someone in your families like one of either parents, brother, or sister sleepwalks, you’re 10 times more likely to do the same than someone from a family with no sleepwalkers.
You might also have this disorder if you’re:
- Sleep Deprived
- On a disorganized sleep schedule
- Taking drugs such as stimulants (activity boosting), sedative-hypnotics (promoting relaxation or sleep), neuroleptics (used in the treatment of psychosis), and antihistamines (used in the treatment of symptoms of allergy)
Medical conditions that have been associated with sleepwalking include:
- Problems linked with heart rhythm
- Nighttime seizures
- Nighttime asthma
- Obstructive sleep apnea
- (a condition wherein you momentarily stop breathing during sleep)
- Restless leg syndrome
- Psychiatric disorders, such as panic attacks, posttraumatic stress disorder, or dissociative states, for example, multiple personality disorder
Usually, it’s not necessary to opt for a treatment for occasional sleepwalking. In children who sleepwalk, it naturally goes away as they turn teens.
If you notice anyone in your household sleepwalking, tenderly direct him or her back to bed. Waking up a sleepwalker is not dangerous, but it can be disruptive as the person may happen to get confused and unsettled, and perhaps troubled.
Treatment may be needed if in case there are negative consequences for the sleepwalking, including the risk of injury or awkwardness, or if the sleepwalker is causing distress to others.
Also Read: Health Benefits Of Coffee
Sleepwalking treatments may include:
Treating the underlying condition, if the sleepwalking is associated with sleep deprivation or an underlying sleep disturbance, medical condition or a mental health disorder
A change of medication, if it’s thought that the sleepwalking results from a drug
Anticipatory awakenings ― waking the sleepwalker about 15 minutes before the person usually sleepwalks, then staying awake for five minutes before falling asleep again
Medication, such as benzodiazepines or certain antidepressants, if the sleepwalking leads to the potential for injury, is disruptive to family members, or results in embarrassment or sleep disruption for the person who sleepwalks
Follow these tips to have sound sleep at night:
- Get more quality sleep
- Build a bedtime routine and stick to it
- Keep your bedroom dark and quiet
- Limit the use of nicotine, caffeine, and alcohol
- Include exercise in your daily routine
- Learn to manage stress
- Have sex
- Close your eyes with a band
Sleepwalking is a disorder that causes people to get up and walk around in their sleep. It can be caused by a number of factors. Sleepwalking symptoms could vary from being strange and appropriate to violent. Altogether, it’s not a very serious condition, these sleepwalking treatments may help you improve the condition.
Also Read: Ultimate Guide to Right Sleeping Position to avoid Health Problems