napsomnia

[napsomnia]

What are the benefits of a good night’s sleep?

There is a truth universally acknowledged that a good night’s sleep is a must for good health and wellbeing. You must have noticed it yourself that when you get up with little sleep, you spend your morning being cranky and sluggish. And over time, missing sleep can mess up more than just your morning routine. Studies have shown that a lack of ZZZs can significantly affect your health. Though sleep needs vary from individual to individual, most adults require between 7 to 9 hours of sleep per night. Yet, half the population can’t seem to get enough. Now, there could be any reason behind it, from insomnia to work calls, binge-watching, and late-night partying. However, the bottom line is that good sleep is as essential as any other thing in your life. Here are the top five reasons why-

Boosts immune system-

The immune system helps your body ward off evil in the form of bacteria and viruses that can harm your body. When your body gets the rest it deserves in the form of sleep, your immune cells also get the rest they need to fight off whatever harm comes your way. For instance, a study reflects that people who slept fewer than five hours developed cold compared to those who slept for seven hours or more. Some study also suggests that proper sleep can make vaccines more effective.

Prevents weight gain-

Getting proper sleep might not help you lose a couple of pounds, but it can definitely stop your body from increasing more. If your body doesn’t get enough sleep, it will produce more ghrelin and decrease leptin. While ghrelin is the hormone that makes you hungry, leptin is the one that lets you know you are full. Join them both together, and that’s one deadly combo for late-night snacking and consequent weight gain. What’s more, to make up for lack of energy, sleep deprivation can make you crave foods high in sugar and fat, leading to weight gain.

Enhances concentration and productivity-

You may think that you might get that promotion soon by logging on some extra hours at night but putting off sleep can have an adverse effect on work and school. In fact, sleep is said to improve concentration, cognition, and productivity. A good night’s sleep increases your performance ten-fold than anything else. While sleeplessness can make you exhausted, increasing the chances of mistakes in your work.

Affects emotions and social interactions-

There are times when you cannot control your emotions and feel withdrawn from everything around you. For example, you may not feel like talking to anyone and prefer to live in your cocoon. Studies suggest that sleep loss is one important reason that reduces your ability to regulate emotions and interact socially. When your body is tired, you feel irritated and cannot control your emotional outbursts in front of others. Furthermore, chronically sleep-deprived people are more likely to withdraw from social events and experience loneliness. see more

[napsomnia]

How to get over Jet Lag

How To Get Over Jet-Lag?

Whether it’s a trip related to vacation, business or even some competition, travelling is always a cause for excitement. You pre-plan your whole trip making time out for sightseeing, eatery, shopping etc. However, when you land at your destination, you begin to feel off. The local food looks delicious, but your appetite is not there. You try to sleep at night, but it seems like an impossible task. While during the day, you are working hard to stay awake. In short, you have Jet Lag.

What is Jet Lag?

Jetlag is a temporary sleep problem affecting anyone who travels quickly across multiple time zones. The body has its own internal clock (circadian rhythms) that signals when to stay awake and when to fall asleep. Jet Lag occurs when your body’s clock remain synch to your original time zone instead of the zone you have travelled. It is typically associated with international travelling and can last from a few days to a few weeks. Common symptoms associated with jet lag include daytime fatigue, insomnia, mood swings, lack of appetite and gastrointestinal problems. Fortunately, there are some ways that can help you get over Jet Lag-

Make pre-adjustments to your sleep schedule

People travelling for their work, conference or competition need to be in an optimal physical and mental condition to deliver their best. So, they need to prevent Jet Lag by adjusting their sleep routine a few days before departure. If you are travelling to the east, shift your bedtime one hour earlier while travelling to the west, do the exact opposite. Also, try moving your mealtime closer to when you will be taking them at your travel destination.

Try to adapt quickly to your new time zone

This step will help you get in the right mindset to enjoy your trip wholeheartedly. Adjust your phone and watch as per the new time zone as soon as you depart. In addition, sleep and eat according to the time of your destination. Perhaps, if you are going to land in the morning or noon, don’t sleep until and unless its night time. Though this can be difficult as you may feel a little tired, you need to avoid sleeping when the sun is still soaring. While if you land at your destination when it’s dark, then it’s good news- you can sleep the whole night and wake up refreshed for a new journey.

Regulate bright light exposure

Light, especially natural light, has the most significant influence on your body’s circadian rhythm. So, exposure to sunlight plays a vital role in adjusting your body to the new time zone. So, on eastward flights, avoid early light exposure in the morning and get as much as you can in the afternoon and early evening. While on westward flights, get bright morning light at your new destination, and avoid afternoon and evening exposure.

Stay hydrated while travelling

Aeroplane cabins induce dehydration, and you may reduce water consumption during travelling to avoid bathroom breaks. However, it would help if you thought twice about this action, as dehydration often worsens the effects of Jet Lag. So, you need to drink water before, during and after your flight. Proper hydration helps you tackle Jet Lag symptoms and travel fatigue. Also, limit the intake of alcohol as it reduces the quality of your sleep. You can take caffeine if you will land during the day to keep yourself awake until night as it boots alertness. However, avoid taking too much as it may linger in your system. On the other side, if you will be arriving at your destination at night, then avoid taking caffeine on the plane. see more

[napsomnia]

7 tips to sleep better

Spending nights tossing and turning around on the bed can lead to unproductive days. When your body does not get the rest it deserves, it can immensely affect your mental and physical health. Lack of sleep can take a severe toll on your daytime energy, productivity, emotional balance and even your weight.

However, you are not doomed to spend your whole night counting sheep. It is often the things of waking hours that messes with your sleep quality. Think about your work schedule, eating habits, household chores; any of these things can be problematic. While you may not be able to control all factors, there are specific steps you can take for better sleep.

Prepare and stick to a sleep schedule.

Try sleeping and waking up at the same time every day to set your body’s internal clock and optimise the quality of your sleep. Even on weekends and weeknights, try to limit the difference in your sleep schedule. Choose a time when you feel most tired so that you don’t have to spend your time tossing and turning around. After doing it for some time, your circadian body rhythm will automatically adjust to this schedule giving rise to refreshed, energised mornings.

Pay attention to what you eat and drink

Your eating habits play a crucial role in how well you sleep, especially in the hours before bed. Don’t go to bed hungry or even stuffed. According to the National Sleep Foundation, don’t eat heavy meals 2 to 3 hours before bedtime. However, if you are hungry, try a light, healthy snack at least 45 minutes before sleeping. Also, cut down on sugary foods and refined carbs that trigger wakefulness at night

Include physical activities in your daily routine

Exercise is considered one of the best science-backed ways to improve your sleep and health. People with severe insomnia can immensely benefit from exercise as compared to drugs. According to Harvard health, regular aerobic exercise like brisk walking, swimming helps fall asleep faster, promotes restorative sleep and limits disturbance. However, avoid being too active close to bedtime as it can hinder sleep.

Optimize your sleep environment

Create a room environment that promotes sleep. Canadian sleep society suggests a quiet, dark space with a cool but comfortable temperature and minimal clutter. Also, Melatonin, the hormone that helps you sleep, is released during darkness and exposure to light often hinders its production. See more

[napsomnia]

A proper guide to Melatonin For a sound sleep

A proper guide to Melatonin: For a sound sleep

Have you found yourself counting sheep at night, unable to fall asleep, even though you are exhausted? Well, you are not alone. Around half of the world’s population are with you, lying wide awake at night. No worry, it is entirely understandable, our world has been turned upside down, a curveball has hit us all. Stress, worry, uncertainty have become expected household guests. It could be hard to unplug from these and give your body the rest it deserves. While it is best to start by making adjustments in your daily routine and introducing some healthy habits, there are a variety of sleeping aids available that you can consider. Melatonin is one option for those looking for a sleeping buddy that is safe and non-habit-forming.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in your brain, then released into the bloodstream in response to darkness, regulating the sleep-wake cycle. The whole Melatonin production process relates to the amount of light around you. Darkness triggers your brain to make more Melatonin, which signals the body to fall asleep. At the same time, light minimises its production, which helps you stay awake during the day. Though Melatonin releases and suppresses in response to natural light, researchers have found a relationship between exposure to blue light and reduced Melatonin levels. And that is why most sleep experts advise against the use of electronics before sleep time. So, switch off your gadgets at least 30 minutes before your bedtime to not hinder your body’s Melatonin production.

What are the health benefits of Melatonin?

There is a high chance that people with sleeping troubles have low Melatonin levels. So, adding Melatonin from products might help them. And this is one main reason that most sleeping aids list it as their chief ingredient. Now, there are certain conditions from which Melatonin aids offer complete relief.

Insomnia– According to the mayo clinic, “Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and stop you from getting back to sleep.” Taking Melatonin seems to shorten the time it takes for an individual suffering from Insomnia to fall asleep.

Jet lag– Also known as rapid time-zone syndrome, Jet lag messes with your sleep when you travel across multiple time zones, especially when travelling to the east side. As a result, you may feel daytime tiredness, digestive problems, and disturbed sleep.

Delayed sleep-wake phase disorder (DSWPD)- Those with DSWPD are usually called night owls, having trouble sleeping at the usual times and waking up in the morning. These people can’t seem to close their eyes before 2 to 6 Am and would like to open them only after 10 Am.

Anxiety before and after surgery- Taking Melatonin by mouth or under the tongue reduces anxiety before and after surgery in up to 80% of adults.

How to take Melatonin?

As an over-the-counter product, Melatonin is considered solid in the form of pill, capsule, chewable tablet, or liquid form. Its dose should be between 0.2 and 5 mg in adults for safety reasons when starting. Also, it is advised to be taken around 30-40 minutes before bed for Melatonin aid to work its magic. See More