There are several
steps to prepare our body to rest well at night. If it works for you,
keep repeating the pattern for long term
health. Keep a mental notes of what you do, eat and drink during the day time.
If the acts promote good sleep, keep them, or if it interferes with your sleep,
avoid the action.
1. Spend
some times in the morning sun and exercise this enhance your sleep at night.
2.
Do
not over eat with food still in the stomach for digestion right into the night.
Eat early dinner and avoid giving over time work for the digestive system. Heavy meal near to bed time is a sleep
killer. The body needs to rest as we progress nearer to bed time.
3. Avoid reading from electronic devices such as
computer screen, mobile phone one or two hours before bed time, as the light
from reading will affect the release of melatonin a hormone released by pineal gland that regulates sleep wake cycle.
4. Switch
off all electronic devices in the bed room, such as charging phone and placing the
device near to the bed. Electronic smog such as wifi and other waves invisible to the human senses, yet they
will influence the sleeping conduciveness
of the bed room ecology.
5. Sleep
with darkness so thick that you can not
even see your own fingers in the dark.
Darkness stimulates the
production of hormones that induce sleep.
6. Use
bed room only for sleeping, not for watching television or office work. This
focus for sleeping only bed room will
prepare the body habitually to
sleep naturally.
7. Best
time to sleep is 10 pm to 6 am. This
time allows the various organs to rest. Liver, kidneys, brain . Adequate amount of sleep are necessary for healthy bone
marrow, the spongy tissue inside the bones that contains stem cells, which
eventually form blood cells in the body. A Swedish study found that people who
were photographed after 31 hours of sleep deprivation were perceived to be less
attractive, less healthy than they were photographed after a full night of
sleep.
8. Consistently
skimping on needed rest can have detrimental effects on the body’s sympathetic nervous system. It
turns the system into overdrive. The heart work
harder as sleep deprived people are facing greater risk of developing
high cholesterol which can lead to heart
attack or stroke.
9. Sleep
deprivation also weaken the immune system.
Infections of various kinds will weaken the body. Sufficient Sleep releases more antibodies in respond to exposure to
infections.
10.
Bad sleep also leads to people eating more
calories and this produces obesity and weight gain.
11.
Liver the largest internal organ in the
body cannot perform its function of
detoxifying, breaking down adrenaline
and managing sugar level when the
person is sleep deprived.
12.
Sexual
health and fertility. People who don’t sleep well have less interest in sex and
cant perform. As the body’s hormones are out of balanced. A study by the
journal of American medical Association found that a week of sleep restriction
( five hours night) led to a reduction
of testosterone levels.
These are
why sleep are so important to life and
health.
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