13 Health Benefits of Good Night Sleep and How To Get You Fall Asleep Quickly for Peace: {Health Tips-Lradership Club}

ISO Hand . Book Comments 0 November 28, 2019

In the past, sleep was often ignored by doctors and surrounded by myths. Now, though, we are beginning to understand the importance of sleep to overall health and well-being. We’ve learned, for example, that when people get less than 6 to 7 hours of sleep each night, they are at a greater risk of developing diseases.All the more reason to get some sleep, right? Here are 13 reasons why you should call it an early night.

Get Enough Sleep:

The Basics Overview: It’s important to get enough sleep. Sleep helps keep your mind and body healthy.

How much sleep do I need?
Most adults need 7 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you can’t find enough time to sleep.Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good quality sleep on a regular schedule so you feel rested when you wake up.If you often have trouble sleeping – or if you often still feel tired after sleeping – talk with your doctor.

How much sleep do children need?  Kids need even more sleep than adults.

  • Teens need 8 to 10 hours of sleep each night.
  • School-aged children need 9 to 12 hours of sleep each night.
  • Preschoolers need to sleep between 10 and 13 hours a day (including naps).
  • Toddlers need to sleep between 11 and 14 hours a day (including naps).
  • Babies need to sleep between 12 and 16 hours a day (including naps).

1 .Sleep Keeps Your Heart Healthy:

Heart attacks and strokes are more likely to occur during the early morning hours, which may be due to the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, which are risk factors for heart disease and stroke.Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2 .Sleep May Help Prevent Cancer:

Did you know that people who work the late shift have a higher risk of developing breast and colon cancer? Researchers believe light exposure reduces melatonin levels1. Melatonin, a hormone that regulates the sleep-wake cycle, is thought to protect against cancer as it appears to suppress the growth of tumors. Be sure that your bedroom is dark and avoid using electronics before bed in order to help your body produce the melatonin it needs.

3 .Sleep Reduces Stress:

When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes high blood pressure and the production of stress hormones. High blood pressure increases your risk for heart attack and stroke, and the stress hormones make it harder to fall asleep.Learn relaxation techniques to counteract the effects of stress and fall asleep faster.

4 .Sleep Reduces Inflammation:

Increased stress hormones caused by lack of sleep raises the level of inflammation in your body.2 This creates a greater risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to cause the body to deteriorate as we age.

5 .Sleep Makes You More Alert:

A good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great but increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged with your world. You’ll sleep better the next night and increase your daily energy level.

6 .Sleep Improves Your Memory:

Researchers do not fully understand why we sleep and dream, but they have found that sleep plays an important role in a process called memory consolidation.3 During sleep, your body may be resting, but your brain is busy processing your day, making connections between events, sensory input, feelings, and memories. Deep sleep is a very important time for your brain to make memories and links, and getting more quality sleep will help you remember and process things better.

7 .Sleep May Help You Lose Weight /Reduce Obesity:

Researchers have found that people who sleep fewer hours per night are more likely to be overweight or obese. It is thought that a lack of sleep impacts the balance of hormones in the body that affect appetite4. The hormones ghrelin and leptin, which regulate appetite, have been found to be disrupted by lack of sleep. If you want to maintain or lose weight, don’t forget that getting adequate sleep on a regular basis is a huge part of the equation.

Preventing Obesity: Get a Good Night’s Sleep:

That age-old advice to get a good night’s sleep turns out to have more to it in terms of health benefits than ever imagined. In addition to preventing heart disease, stroke, depression, and other disorders, getting an adequate amount of high-quality sleep every night can prevent weight gain and obesity. What is the right amount? Most studies have shown that seven to nine hours of uninterrupted sleep per night are required to reap the health benefits of good sleep, including those related to preventing obesity.What happens when we sleep? The body gets a chance to repair and restore itself. If it does not have enough time to do this over the long-term (chronically), then stress hormones and other inflammatory factors are released, as the body begins to react as if it were under chronic stress (which, without enough sleep, it is). One of the main players in terms of stress hormones is cortisol, which is released in response to chronic stress. Among many other of its influences on the body, cortisol causes glucose (sugar) to be released into the bloodstream so that it is more readily available to feed the brain. As an evolutionary response to chronic stress, this probably worked quite well, enabling a person under stress to respond with more brain power. However, in today’s world, an unwanted side effect of cortisol’s actions is the tendency for weight gain (makes sense that our ancestors would need to store or hold onto weight if they were truly under stress from a harsh environment). That weight gain, over time, can translate into obesity.

Indeed, studies have shown that lack of adequate sleep can result in overeating. And for those who are trying to lose weight, getting enough sleep (again, at least seven hours per night) increases the chance of success with weight loss. According to Braunwald’s Heart Disease, time spent sleeping can make up as much as a third of our lifetime! This gives an idea of just how important sleep is for our bodies. How can you be sure to get an adequate amount of sleep? First, you must make it a priority in your daily schedule. Secondly, good sleep hygiene is very important, especially if you suffer from insomnia.

Sleep Hygiene:

According to the American Academy of Sleep Medicine, sleep can be improved in many cases of chronic insomnia by practicing good sleep habits, or sleep hygiene. Daily routines play a major role in how much good-quality sleep we get, so paying attention to these routines in the form of sleep hygiene is important. Some examples of good sleep hygiene include: avoiding caffeine and alcohol prior to bedtime, preparing a sleep environment that minimizes light exposure and minimizing light exposure in the hours leading up to bedtime, going to sleep at the same time every night, and exercising regularly but not just before going to bed.

If you are practicing good sleep hygiene consistently and still suffer from chronic insomnia, it is important to check with your doctor regarding your situation, as other conditions can affect the amount and quality of your sleep, and multiple treatment options exist, depending on the underlying cause(s).

Healthy eating promotes Good Sleep.For Good Sleep: Take Healthy Eating Plate and Get Good Night Sleep Plus Reduce Obesity.

8 .Napping Makes You Smarter (Day sleep):

Nighttime isn’t the only time to catch ​ZZZZs. Napping during the day is an effective, refreshing alternative to caffeine that is good for your overall health and can make you more productive. In one study, people who did not nap or took naps shorter than one hour, experienced mental decreases four to six times greater than those that napped at least an hour.

People who nap at work show much lower levels of stress. Napping also improves memory, cognitive function, and mood.

9 .Sleep May Reduce Your Risk of Depression:

Sleep impacts many of the chemicals in your body, including serotonin. People with serotonin deficiencies are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep: between 7 and 9 hours each night.

10 .Sleep Helps the Body Repair Itself:

Sleep is a time to relax, but it’s also a time during which the body is hard at work repairing damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.

11. Good Sleep Can Improve Concentration and Productivity:

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance (7Trusted Source).All of these are negatively affected by sleep deprivation.A study on medical interns provides a good example. Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep (8Trusted Source).

Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication (9Trusted Source). On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults (12Trusted Source).

Summary: Good sleep can maximize problem-solving skills and enhance memory. Poor sleep has been shown to impair brain function.

12. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk:

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity (17Trusted Source).In a study in healthy young men, restricting sleep to four hours per night for six nights in a row caused symptoms of prediabetes (18Trusted Source).These symptoms resolved after one week of increased sleep duration.Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.Those sleeping less than six hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes (20Trusted Source).

Sleep can affect your blood sugar levels, and your blood glucose control can also affect your sleep. It’s a vicious cycle. As the amount of sleep decreases, blood sugar increases, escalating the issue. Lack of sleep has been shown to increase blood sugar levels and the risk of diabetic issues.
There are several causes of sleep problems for people with type 2 diabetes, including obstructive sleep apnea, pain or discomfort, restless legs syndrome, the need to go to the bathroom, and other problems associated with type 2 diabetes.

People who have diabetes often have poor sleep habits, including difficulty falling asleep or staying asleep. Some people with diabetes get too much sleep, while others have problems getting enough sleep. According to the National Sleep Foundation, 63% of American adults do not get enough sleep needed for good health, safety, and optimum performance.

Summary: Sleep deprivation can cause prediabetes in healthy adults in as little as six days. Many studies show a strong link between short sleep duration and type 2 diabetes.

13. Good Sleep Can Maximize Athletic Performance:

Sleep has been shown to enhance athletic performance. In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing (13Trusted Source).

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.A study in over 2,800 women found that poor sleep was linked to slower walking, lower grip strength and greater difficulty performing independent activities (14Trusted Source).

Summary: Longer sleep has been shown to improve many aspects of athletic and physical performance.

21 Simple Tips That Help You Fall Asleep Quickly & Peacefully:

If you buy something through a link on this page, we may earn a small commission. How this works.Good sleep is incredibly important.It helps you feel good and makes your body and brain function properly.Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions .

Here are 21 simple ways to fall asleep as fast as possible.

1. Lower the Room Temperature: {From 15°C  To  25°C }

Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases (3Trusted Source).If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help (4Trusted Source).

Individual preferences will vary, so find the temperature that works best for you. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterwards, this can help send a signal to your brain to go to sleep (6Trusted Source).

Peace Room(Temperature within: 15°C To 25°C ) for Good Sleep

2. Use the “4-7-8” Breathing Method:

The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed.It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed.

Here are the steps:

  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a whoosh sound.
  3. Close your mouth and inhale through your nose while mentally counting to four.
  4. Hold your breath and mentally count to seven.
  5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
  6. Repeat this cycle at least three more times.
(১. প্রথমে আপনার জিভের ডগাটি আপনার সামনের উপরের দাঁতগুলির পিছনে রাখুন।

২. আপনার মুখ দিয়ে পুরোপুরি শ্বাস ছাড়ুন এবং একটি হুটো শব্দ করুন।

৩. আপনার মুখ বন্ধ করুন এবং মানসিকভাবে চারটি গণনা করার সময় আপনার নাক দিয়ে শ্বাস ফেলুন।

৪. আপনার শ্বাসকে ধরে রাখুন এবং মানসিকভাবে সাতটি গণনা করুন।

৫. আপনার মুখটি খুলুন এবং পুরোপুরি শ্বাস ছাড়ুন, ঝাপটায় শব্দ করুন এবং মানসিকভাবে আটটিতে গণনা করুন।

এই চক্রটি কমপক্ষে আরও তিনবার পুনরাবৃত্তি করুন।)

This technique can relax you and help you fall asleep quickly.

3. Get on a Schedule:

Many people find that setting a sleep schedule helps them fall asleep easier.Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (7Trusted Source). Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day (8Trusted Source).

It is also important to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for adults (7Trusted Source). Lastly, give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9Trusted Source).

How to Get on a Sleep Schedule :: Follow a regular schedule to live a Happier, healthier life.

Erratic sleep patterns can leave you feeling out of whack, so a regular sleep schedule may be exactly what you need. Just a few adjustments to your daily routine can help you go to bed and wake up at the same time every day. These tips will help you take control of your internal clock.
Be Consistent
:

Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two, tops, on Saturdays and Sundays so that you can stay on track. That way, your body’s internal clock—also called a will get accustomed to a new bedtime, which will help you fall asleep better at night and wake up more easily each morning.
Make Gradual Adjustments
:

You won’t be able to change your sleep schedule overnight. The most effective tactic is to make small changes slowly. If you’re trying to go to sleep at 10:00pm, rather than midnight, for example, try this: For the first three or four nights, go to bed at 11:45pm, and then go to bed at 11:30pm for the next few days. Keep adjusting your sleep schedule like this. By working in 15-minute increments, your body will have an easier time adjusting.
See the Morning Light
:

Your body’s internal clock is sensitive to light and darkness, so getting a dose of the sun first thing in the morning will help you wake up. Opening the curtains to let natural light in your bedroom or having a cup of coffee on your sun-drenched porch will cue your brain to start the day.
Dim the Nightlights
:

Likewise, too much light in the evenings can signal that you should stay awake. Before bedtime, dim as many lights as possible and turn off bright overhead lights. Avoid computers, tablets, cell phones, and TV an hour before bed, since your eyes are especially sensitive to the blue light from electronic screens. (If there’s something good on TV at night, DVR it so you can watch it another time.)
Skip the Snooze Button
:

Though it’s certainly tempting to hit the snooze button in the morning to get a few extra winks, resist. The first few days of getting up earlier won’t be easy, but post-snooze sleep isn’t high quality. Instead, set your alarm to the time that you actually need to get up and remember that it may take a few minutes for your body to adjust to a daytime rhythm. If you can, skip the alarm altogether. Your body should wake up naturally after a full night’s sleep—usually seven to nine hours—and you’ll feel most alert if you wake up without an electronic aid.
Food for Thought
:

It’s not just what you eat—it’s when you eat. While you know that it’s not a good idea to go to bed on an empty stomach, being stuffed is just as bad. Having dinner around the same time every night will help keep your whole body on track. Also, limit how much you drink before bedtime to avoid trips to the bathroom in the middle of the night. A good rule of thumb is to eat your last meal two to three hours before bedtime.

If you must eat before bed try a small snack that blends carbohydrates and protein together, such as cereal with a banana, cheese and crackers, or wheat toast with natural peanut butter. You should also avoid nicotine, caffeine, and alcohol in the evenings, since those stimulants take hours to wear off.

4. Experience Both Daylight and Darkness:

Light can influence your body’s internal clock, which regulates sleep and wakefulness.Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake (10Trusted Source). During the day, exposing your body to bright light tells it to stay alert (12Trusted Source).

At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep (14Trusted Source). Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

5. Practice Yoga, Meditation and Mindfulness:

When people are stressed, they tend to have difficulty falling asleep (15Trusted Source). Yoga, meditation and mindfulness are tools to calm the mind and relax the body. Moreover, they have been shown to improve sleep (17Trusted Source).Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body (15Trusted Source). Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (16Trusted Source). Lastly, mindfulness may help you maintain focus on the present and worry less while falling asleep (17Trusted Source).

Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.

6. Do Not Look at Your Clock:

It is normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (18Trusted Source).People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they cannot fall back asleep. “Clock-watching” is common among people suffering from insomnia. This behavior may cause anxiety about sleeplessness (19Trusted Source). To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.

If possible, it is best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

7. Avoid Naps During the Day:(Day Sleep):

Due to poor sleep at night, people with insomnia tend to be sleepy during the day. This often leads to daytime napping.While naps of short duration have been linked to improvements in alertness and wellbeing, there are mixed opinions about the effects of napping on nighttime sleep.Some studies have shown that regular, long (two hours or more) and late naps may lead to poor nighttime sleep quality and even sleep deprivation (21Trusted Source).One study showed that among 440 college students, those who reported taking three or more naps per week, those who napped more than two hours and those who napped late (between 6 and 9 p.m.) had the poorest nighttime sleep quality (20Trusted Source). Another study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, more limited physical activity and were more likely to be overweight than those who rarely took a nap (21Trusted Source).

Other studies have revealed that naps do not affect nighttime sleep (22Trusted Source).To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.

8. Watch What and When You Eat:

It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (24Trusted Source). In fact, several studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets (26Trusted Source).

If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so you have enough time to digest it.For more details on foods to eat, here are the 9 best foods to help you sleep.

9. Listen to Relaxing Music:

Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders like insomnia (28Trusted Source).A study of 24 young adults demonstrated that sedative music promoted deeper sleep (29Trusted Source).Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a great tool for better sleep (30Trusted Source). Another study revealed that 25 participants had a more restful and deeper sleep when they were exposed to soothing music for 45 minutes at bedtime, compared to those not listening to music (31Trusted Source).

Lastly, if relaxing music is not available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (33Trusted Source).

10. Exercise During The Day:

Physical activity is often considered beneficial to healthy sleep.Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (34Trusted Source).However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (35Trusted Source). The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (37Trusted Source).Therefore, moderate-to-vigorous exercise in the morning could significantly improve the quality and quantity of your sleep.

11. Get Comfortable:

It has been shown that having a comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep. A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (39Trusted Source).The quality of your pillow is also crucial. It can affect your neck curve, temperature and comfort. A study determined that orthopedic pillows may be better than feather or memory foam pillows (40Trusted Source). Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (41Trusted Source). Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It is crucial you choose comfortable clothing made of fabric that help you keep a pleasant temperature throughout the night (42Trusted Source).

12. Turn Off All Electronics:

Using electronic devices late at night is terrible for sleep. Watching TV, playing video games, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep (44Trusted Source).It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.

13. Try Aromatherapy:

Aromatherapy involves the use of essential oils. Aromatherapy is commonly used by those who have trouble falling asleep, as it may help with relaxation. A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (45Trusted Source). Additionally, it seems that lavender and damask rose are popular scents with positive effects on sleep (47Trusted Source).An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.

14. Practice Journaling:

Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (48).Research has shown that journaling and focusing on positive thoughts can calm the mind and help you sleep better.Writing down the positive events that happened during the day can create a state of gratitude and happiness, downgrade stressful events and promote more relaxation at bedtime. In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time and improved sleep quality (48).

Try practicing this technique by setting aside 15 minutes every night to write about your day. It is important to focus not only on the positive events of the day but also on how you feel at the time.

15. Limit Caffeine and Drink a Soothing Beverage:

Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, coffee, sodas and energy drinks.Unfortunately, caffeine can have disastrous effects on your sleep (50Trusted Source).Although the effects of caffeine vary from person to person, it is recommended that you refrain from consuming caffeine at least six hours before bedtime.Instead, you could drink a soothing tea like chamomile tea, which has been shown to promote sleep and relaxation (51Trusted Source).

16. Adjust Your Sleep Position:

Good quality sleep may depend on your body position during the night.There are three main sleeping positions: back, stomach or side. Traditionally, it was believed that back sleepers had a better quality of sleep. However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea and snoring (52Trusted Source). In fact, a study done on 16 people determined that the participants who reported consistent poor sleep spent more time on their back (53Trusted Source).

Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (54).

Sleeping Mode & Positioning

17. Read Something:

Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (55Trusted Source). However, it is important to understand the difference between reading from an electronic book and a traditional paper book.Electronic books emit a kind of light that can reduce melatonin secretion, making it harder for you to fall asleep and causing you to feel tired the next day (57Trusted Source).

Therefore, it is recommended to read from a physical book in order to relax and improve your sleep.

18. Focus on Trying to Stay Awake:

It is believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.Instead, you can try “paradoxical intention.” This technique recommends trying to stay awake instead of forcing yourself to sleep (58Trusted Source). This technique is based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing off.A study showed that people who try this technique paradoxically tend to fall asleep faster (59).

19. Visualize Things That Make You Happy:

Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.41 participants suffering from insomnia were able to fall asleep faster after they were instructed to use an “imaginary distraction” (60Trusted Source).  This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night.

20. Try Sleep-Enhancing Supplements:

Certain supplements can help you fall asleep faster. They have been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.Supplements that can help you fall asleep include:

  • Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of 200–400 mg per day, taken with food, have been shown to improve sleep (62Trusted Source).
  • 5 HTP (5-hydroxytryptophan). 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses of 300–500 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia (64Trusted Source).
  • Melatonin. Melatonin is a hormone naturally produced by the body, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 30 minutes before bed seem to improve sleep quality (65Trusted Source).
  • Theanine. Theanine is an amino acid with sedative properties. Although it has not been shown to induce sleep, it could help with relaxation. Doses of 200 mg per day seem to be useful (66Trusted Source).
  • GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain that inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (67Trusted Source).
All Animals Needs Sleep for Health: Man & Animal Sleeping Together

21.Prayers(Namaz/):

(Say the routine pray at Night-Namaz/). Tell it at the bed for Sleeping- If I should die before I wake, I pray to God/Allah my soul to take. If I should live for other days, I pray the Lord to guide my ways. God/Allah, unto You I pray, though has guarded me all day; safe I am while in your sight. Safely let me sleep tonight.

The Bottom Line

Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.

The 9 Best Foods to Eat Before Bed To fall Quick Asleep:

Getting good sleep is incredibly important for your overall health.

It may reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system (3Trusted Source).It’s generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough (5Trusted Source).Almonds consists 20% Magnesium that 

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties (6Trusted Source). Here are the 9 best foods you can eat before bed to enhance your sleep quality.

1. Almonds (/Peanut) :

Almonds are a type of tree nut with many health benefits. They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin (7).Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants (9Trusted Source).It has been claimed that almonds may also help boost sleep quality.This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin (10Trusted Source).Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (13Trusted Source). Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (14Trusted Source).Yet despite this, research on almonds and sleep is sparse. One study examined the effects of feeding rats 400 mg of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (15Trusted Source). The potential sleep-promoting effects of almonds are promising, but more extensive human studies are needed. If you want to eat almonds before bed to determine if they impact your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

Almonds are a rich source of sleeping-inducing tryptophan and Magnesium, a nutrient proven to induce sleepiness.Tryptophan, makes you sleepy. … “Tryptophan is an essential amino acid that increases serotonin levels in the body. Serotonin is a precursor to melatonin, a hormone that helps regulate sleep.” Nuts High in Tryptophan (%RDI per ounce): Cashew Nuts (24%), Almonds (21%)

Peanut- contain an essential amino acid called tryptophan that causes sleepiness. … Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein, such as peanut, or cheese. Magnesium Contains: One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter(Peanut contain- 40 mg per ounce) contain 49 mg of magnesium.Peanuts, all types, dry-roasted : Magnesium contains per 100g: 176mg (44%RDA). Peanuts,contains per 100g, roasted, without salt : 0.251g of Tryptophan.

Summary: Almonds are a source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed.

2. Turkey, Meat/Chicken Breast Meat:

Chicken & Turkey Meats High in essential amino acid -Tryptophan (%RDI per 85g, cooked): Chicken Breast Meat (335mg), Turkey Breast Meat (350mg).It induces get asleep. Turkey is delicious and nutritious.It is high in protein, providing 4 grams per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (16, 17Trusted Source). Additionally, turkey is a good source of a few vitamins and minerals. A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium (16).Many people claim turkey is a great food to eat before bed due to its ability to promote sleepiness, although no studies have examined its role in sleep, specifically. However, turkey does have a few properties that explain why some people may become tired after eating it. Most notably, it contains the amino acid tryptophan, which increases the production of the sleep-regulating hormone melatonin (19Trusted Source).

The protein in turkey may also contribute to its ability to promote tiredness. There is evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night (20).More research is necessary to confirm turkey’s potential role in improving sleep.However, eating some turkey before bed may be worth trying, especially if you have trouble falling asleep.

Summary: Turkey may be a great food to eat before bed due to its high content of protein and tryptophan, both of which may induce tiredness.

3. Chamomile Tea

Chamomile tea is a popular herbal tea that may offer a variety of health benefits.It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease (24Trusted Source). There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality (21Trusted Source).

Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia (25Trusted Source).

One study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening, compared to those who did not consume the extract (26Trusted Source).Another study found that women who drank chamomile tea for two weeks reported improved sleep quality, compared to non-tea drinkers.Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems (27Trusted Source).Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

Summary: Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

4. Kiwi :

Kiwis are a low-calorie and very nutritious fruit.One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K.It also contains a decent amount of folate and potassium, as well as several trace minerals (28). Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide (30Trusted Source).

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed (31Trusted Source).

In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (32Trusted Source).The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle (35Trusted Source).It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation (36Trusted Source).More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

Summary: Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

5. Tart Cherry Juice:

Tart cherry juice has some impressive health benefits.First, it’s high in a few important nutrients. An 8-ounce (240-ml) serving contains 62% of your daily needs for vitamin A, 40% for vitamin C and 14% for manganese (37).Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants may protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease (40Trusted Source).Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality (18Trusted Source).

The sleep-promoting effects of tart cherry juice are due to its high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep (41Trusted Source).In two studies, adults with insomnia who drank 8 ounces (237 ml) of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice ( 43Trusted Source).Although these results are promising, more extensive research is necessary to confirm the role tart cherry juice has in improving sleep and preventing insomnia.

Nevertheless, drinking some tart cherry juice before bed is certainly worth a try if you struggle with falling or staying asleep at night. Summary: Due to its content of the sleep-promoting hormone melatonin, tart cherry juice may help induce a good night’s sleep.

6. Fatty Fish:

Fatty Fish Contains per 100 g: 325mg of tryptophan ,It induces get asleep.Fatty fish, such as salmon, tuna, trout and Labeo rohita ,Hilsha Fish/The Ilis are incredibly healthy(roi fish).What makes them unique is their exceptional vitamin D content. For example, a 3.5-ounce (100-gram) serving of salmon contains 525–990 IU of vitamin D, which is over 50% of your daily needs (44Trusted Source).Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically EPA and DHA, both of which are known for reducing inflammation. Omega-3 fatty acids may also protect against heart disease and boost brain health (48Trusted Source).The combination of omega-3 fatty acids and vitamin D in fatty fish have the potential to enhance sleep quality, as both have been shown to increase the production of serotonin, a sleep-promoting brain chemical (51Trusted Source).

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In one study, men who ate 300 grams of Atlantic salmon three times a week for six months fell asleep about 10 minutes faster than men who ate chicken, beef or pork (52Trusted Source).This effect was thought to be due to the vitamin D content of the salmon. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality (52Trusted Source).Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply, but more studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.

Summary: Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

7. Walnuts:

Walnuts are a popular type of tree nut. They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese (53). Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite (55Trusted Source). Walnuts may also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease (9Trusted Source).

What’s more, eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin (57Trusted Source).

The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase production of serotonin, a sleep-enhancing brain chemical (59Trusted Source). Unfortunately, the claims about walnuts improving sleep are not supported by much evidence. In fact, there have not been any studies that focus specifically on walnut’s role in promoting sleep. Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.

Summary: Walnuts have a few properties that may promote better sleep, including their content of melatonin and healthy fats.

8. Passionflower Tea:

Passionflower tea is another herbal tea that has been used traditionally for many years to treat a number of health ailments. It is a rich source of flavonoid antioxidants, which are known for their role in reducing inflammation, boosting immune health and reducing heart disease risk (61Trusted Source).Additionally, passionflower tea has been studied for its potential to reduce anxiety.This is attributed to its content of apigenin, an antioxidant that produces a calming effect by binding to certain receptors in your brain (61Trusted Source). There is also some evidence that drinking passionflower tea increases the production of GABA, a brain chemical that works to inhibit other brain chemicals that induce stress, such as glutamate (62Trusted Source).

The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed. In a seven-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea, compared to when they did not drink the tea (63Trusted Source). More research is needed to determine the ability of passionflower tea to promote sleep, but it is certainly worth trying if you want to improve your sleep quality.

Summary: Passionflower tea may influence sleep due to its content of the antioxidant apigenin, as well as its ability to increase GABA production.

9. White Rice:

White rice is a grain that is widely consumed as a staple food in many countries.The major difference between white and brown rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients and antioxidants. Nevertheless, white rice still contains a decent amount of a few vitamins and minerals. A 3.5-ounce (100-gram) serving of white rice provides 14% of your daily needs for folate, 11% for thiamin and 24% for manganese (64).

Also, white rice is high in carbs, providing 28 grams in a 3.5-ounce (100-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index, which is a measure of how quickly a food increases your blood sugar (66Trusted Source). It has been suggested that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality (67Trusted Source).

In one study, the sleep habits of 1,848 people were compared based on their intake of white rice, bread or noodles. Higher rice intake was associated with better sleep, including longer sleep duration (68Trusted Source). It has also been reported that white rice may be most effective at improving sleep if it is consumed at least one hour before bedtime (18Trusted Source). Despite the potential role that eating white rice may have in promoting sleep, it is best consumed in moderation due to its lack of fiber and nutrients.

Summary: White rice may be beneficial to eat before bed due to its high glycemic index, which may promote better sleep.

10.Other Foods That May Promote Sleep:

Several other foods have sleep-promoting properties, but they have not been studied specifically for their effects on sleep.

  • Milk: Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise (70Trusted Source).
  • Bananas: Bananas contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep (19Trusted Source).
  • Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (10Trusted Source).
  • Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed (72Trusted Source, 73Trusted Source).

Summary: Many foods have characteristics known to improve sleep quality, but their specific role in sleep is not supported by scientific evidence.

The Bottom Line:

Getting enough sleep is very important for your health. Fortunately, several foods may help, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin. Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.

To reap the benefits of sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues, such as acid reflux.

Overall, more research is necessary to conclude the specific role that foods have in promoting sleep, but their known effects are very promising.

Sleeping A Baby Peacefully

Video:The Importance of Sleep: 8 Scientific Health Benefits of Sleep + Sleeping Tips

Today we’re going to talk about the importance of sleep and the 10 scientific health benefits of sleep. We’re also going to finish with some proven sleeping tips that will ensure you get a full night’s rest and make sure you get the right amount. 8 health benefits of sleep: 1. Not getting enough sleep is linked to fat 2. Getting the right amount of sleep improves your hormones 3. Good sleep Improves your immune system Another health benefit of sleep is helping you fight off being sick. In a recent study, people who sleep less than 7 hours a night are 3x more likely to develop a cold than those sleeping 8 hours or more. 4. Sleep Helps to Improve Learning In a Swiss University study two groups were introduced to a new language, one right before bed and one during the daytime. The one’s who slept immediately after leaning new material learned the language quicker than those learning in the day time. So studying before bed seems to be a good idea. 5. Sleep lowers the risk of developing depression In a study of twins researchers found that short sleep increased the genetic risk of developing depression. In fact, it has been estimated that 90% of patients with depression also suffer from some from of sleep apnea. 6. People who get more sleep naturally eat less When you don’t get enough sleep, the fluctuations of hormones cause greater cravings and worse appetite control. So if you’re someone who’s trying to lose weight but just can’t stay away from the late night snacks, getting more sleep is something that can probably help. 7. Sleep helps us empathize with others Another strange health benefit of sleep is a better understanding of social cues. One study found that those who are sleep deprived lose the ability to properly recognize expressions of anger and happiness in the faces of others. 8. Sleep improves athletic performance In a study of basketball players, a better night’s rest improved the players reaction times, speed, and, accuracy. In another study of over 2800 women, lack of sleep made them more sluggish and made it difficult to perform tasks that required coordination. Now that we’ve discussed the health benefits of sleep, lets talk about how to get a better nights rest. Here are 5 Sleeping Tips everyone needs to know Sleeping tip #1. Use Black out curtains and duct tape to black out your room Melatonin, also know as the sleep hormone, is raised when the sun goes down to indicate to our bodies that it’s time to rest. The problem is street lights, outlets, and all sorts of other unnatural lights confuse this hormone and trick it into thinking it’s still daytime. Do a complete blackout of your room and you will notice a BIG difference in both quality of sleep and ability to get to sleep. Also, computer screens and phone screens confuse melatonin as well. There are nighttime modes on these devices, but it’s always best to just not use them 1 hour before bedtime. Sleeping tip #2. Have A Routine Humans are habitual creatures and creating a systematic routine will improve sleep. Something as simple as brushing your teeth, reading a book for 15 minutes and immediately going to bed is a habit you can build to make your sleep almost automatic at night. Sleeping tip #3. Use Your Bed for Nothing but Sleep and the occasional… physical activity. Goes with the habit thing, but the moment you hit the bed you want the body to recognize that it’s time to fall asleep. So try not to work on your bed or spend anytime on it when you’re not resting. Sleeping tip #4. Use a pillow between or underneath your legs. This will help to maintain the alignment of your back and improve your posture over time. It will also help those of you suffering with lower back pain. There is not perfect way to sleep, but on your back is probably best as it helps to maintain the alignment of your neck and spine. Sleeping tip #5. Napping is great. A short 20-30 minute nap lowers cortisol levels and is very healthy for the body. So bring back a little bit of your childhood and do a quick cat nap if feeling tired mid day! Our last point is that the right amount of time for optimal sleep benefits is 7-9 hours per night. No less than 7 and no more than 9 is the perfect amount.

Video:Healthy Sleep Tips Video – Brigham and Women’s Hospital

Video:Why do we sleep? | Russell Foster

Russell Foster is a circadian neuroscientist: He studies the sleep cycles of the brain. And he asks: What do we know about sleep? Not a lot, it turns out, for something we do with one-third of our lives. In this talk, Foster shares three popular theories about why we sleep, busts some myths about how much sleep we need at different ages — and hints at some bold new uses of sleep as a predictor of mental health. TEDTalks is a daily video podcast of the best talks and performances from the TED Conference, where the world’s leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design — plus science, business, global issues, the arts and much more.

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