Good Practices for Good Sleep

(photo credit: cancer treatment centers of America)

Through the scientific discoveries over the years, we learn that sleep strengthens our immune system armour, helps to fight malignancy, prevents infection, and wards off all manner of sickness. Sleep also regulates our appetite and helps to control our body weights. Sufficient sleep also helps to maintain a flourishing microbiome with our gut. It is directly tied up to cardiovascular system fitness.

In a nutshell, staying healthy has a direct correlation with quality sleep. Here some of the good practices for good sleep.

Perhaps the most effective way of helping to improve you sleep is to go to bed and wake up at the same time of the day no matter what.

Sleep and exercise have a bidirectional relationship. We know of the deep sound sleep we often experience after sustained physical activity. Exercise increases total sleep time, especially deep NREM (non rapid eye movement) sleep. It deepens the quality of sleep, resulting in more powerful electrical brainwave activity. Moreover, the time it takes to fall asleep is usually less, and fewer waking-up across the night. with

Sedentary lifestyle does not help with sound sleep. An active lifestyle will not only help you to stay fit, it helps maintaining the quantity and quality of our sleep. With good sleep, it will enhance your fitness and energy, setting in motion a self-sustaining cycle of improved physical activity.

Avoid going to bed too full or too hungry. While the trend of eating less and stay in physically fit is there, severe restriction of calorie intake will make it harder for one to fall sleep normally, and decreases the amount of deep NREM sleep.

Keep your bedroom at a comfortable condition with the right temperature i.e. not too hot or too cold, use low lighting and keep the bedroom as quiet as possible.

The light from electrical devices such as laptop, computer, mobile phones and even television may make it difficult for you to fall asleep. Try to avoid watching these devices one hour before bed time.

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