Sleep Essentials From A-Zzz (Part II)
Creating sleep habits and routines to help achieve a quality night’s sleep is vital to your well-being. With these simple tips and facts, you can be on your way to feeling rejuvenated and ready to take on the world!
K- Keep a bedtime routine; that way, your body can naturally adjust and create a stable internal routine.
L- Lighting can prevent the release of natural melatonin levels, which in turn can make it difficult to fall or stay asleep.
M- Melatonin is a hormone that is part of the human wake-sleep cycles. The body produces it in the Pineal Gland located in the brain. If sleep-depreviation sets in, melatonin can be purchased as a dietary supplement to increase levels to invite sleep.
N- Napping can improve productivity and recharge your brain. Just a few minutes of rest can significantly provide your body with the energy and brain-power so many of us turn to energy drinks for.
O- Over-sleeping can do more harm than good to the body. Studies have found that getting too much shut-eye can leave your body in a groggy state, and can have similar effects to not getting enough rest.
P- Pillows were designed to keep your spine straight and your head in an elevated, neutral position.
Q- Quality sleep can be achieved through changing behavioral habits and creating a healthier lifestyle through fitness and nutrition.
R- Replacing your mattress is crucial to your immune system. As years pass, your mattress doubles in weight from dead skin cells, dust mites and much more.
S- Sleep walking can pose great risks to you and others in your household, and can be linked to REM Sleep Behavior Disorder.
T- The temperature of your room can have a lot more to do with your quality of sleep than you think. During sleep, your brain sets a target-temperature, and if conditions fall too far below it can lead to restlessness.
U- Unforgiving nightmares are caused by an over-arrousal of the central nervous system. In adults, night terrors have been linked to increased stress levels.
V- Valerian is a natural, herbal sleep aide that has been used for centuries.
W- Wake up feeling rested and ready to face another productive day by making time for a quick AM workout. Your body will adjust to the early-morning routine and will naturally begin to prepare for activity before you even awake.
X- Cut out Xylitols and any other type of sugary, caffeinated substance before bed, as it stimulates and interrupts natural sleep patterns.
Y- Yawning stretches the jaw and increases blood flow in the neck, face and head. Cool air is breathed into the mouth and cools fluids, acting like a radiator, removing hot blood from the brain and introduces cool air.
Z- Zits and stubborn acne can take over your face due to lack of sleep. It causes your body to releases hormones that create proteins that cause inflammation of the skin. Sleep is the body’s repair time or lack-there-of.
So now that we have reached the end of our “A-Zzz”, hopefully these tips and facts have given you enough guidance to create better sleep habits, and you are able put your best foot forward daily.