HOW TIGHT SLEEP PRVENTS CARDIAC ILLNESS?
A good amount of sleep is essential to each individual
A good amount of sleeps helps our body & brain to function properly, improves learning capacity, memory, decision making, and helps to increase creativity.
Proper sleep helps to reduce risk of heart disease, diabetes, stroke and obesity, poor sleep increases risk of heart disease
Good sleep often starts with good sleep practices and habits
A research study conducted on more than 47,000 young middle-aged men and women between the age of 41 years old, Expert did tests on cardiovascular health, Early coronary lesions were detected by measuring the amount of calcium in the arteries of the heart. Stiffness of arteries measured by the speed of the blood flow through the arteries in upper arm and ankle.
Calcium gets build up arterial stiffness are two important signs of heart disease.
The research found that adults slept less than 5hours a night had 50 more calcium in their coronary arteries than those who slept 7 hours. The worst case is 70 per cent more coronary calcium in peoples who slept more than 9 hours compared to 7 hours.
Need quality sleep, poor sleep, oversleep, too little sleep causes heart issues.
Lack of sleep, over or poor sleep causes hormonal imbalance, metabolic factors produced by sleep and chemical changes in the body during sleep increases blood pressure.
SLEEPING POSITIONS TO STAY HEALTHY, BEST AND WORST WAYS OF SLEEPING POSITION
According to National sleep foundation- Adult needs to sleep for 7 to 8 hours to remain healthy, alert, active. Difficulty or lack of sleep causes due to a number of things like eating, drinking wrong or unwanted things before bed to our sleeping position.
80% percent of worlds population facing back, neck pain, stomach problem, premature aging due to sleeping position
BEST SLEEPING POSITION
Sleeping on the back is the best sleeping position to head, neck, spine to align and keep in a neutral position. sleeping at back helps to keep our spine to stay in natural ailment all night.
Sleeping on the side is the best sleeping position peoples who suffer from sleep apnea prone to general snoring, neck and back pain.
Note : Sleeping on the side increases the risk of wrinkles, saggy breasts
Sleeping right side causes and worsen heartburn, whereas sleeping left side increases strain on liver, lungs, stomach. Pregnant women are advised to sleep on their left side for optimal blood flow.
WORST SLEEPING POSITION
Sleeping on the stomach is the worst position and not advisable, this position increases pressure on joints, muscles leads to pain, numbness, and tingling, which also increases the risk of breathing and blood circulation.
Sleeping on side position- knees were drawn up to chest(Fetal)
Fetal position causes strains on back, joints, leads to neck, joint pain increases chances of wrinkles, saggy breast.
TIGHT SLEEP CALENDER
School-aged children’s 9-12 hours
Teenagers 8-10 hours
Adults 7-8 hours
- HEALTHY TIPS FOR BETTER NIGHT’S SLEEP
Maintain regular bedtime, wake up time- Our sleep-wake upcycle is regulated by the circadian clock, our body needs to maintain both nights of sleep and wake up time. waking up at the same time every morning strengthens the body ability to onset sleep at the same time each night
Avoid direct exposure to bright light like a computer, phone screens because these devices tell the neurons that help to control sleep-wake up cycle that this is the time to wake up not to sleep
Comfortable mattress and pillow helps us to invite sleep
Keep work away from bedroom – Do not engage with any type of activity during bedtime. Engaging with the work environment during bedtime increases anxiety, tension and prevents us from sleep
Regular exercise protects the brain from sleep deprivation- light exercise night time is the best remedy for sleep
Create Sleep friendly environment quiet, cool and dark – makes us comfortable and free of interruptions in a cool room – helps for better sleep
Finish eating 2-3 hours before bedtime -Avoid heavy meals night time, avoid spicy food –causes heartburn, avoid drinking a lot of liquid during bedtime- which leads to waking up to use bathroom night time
Eating less at night time improves mood, sex drive
Avoid caffeinated beverages during the afternoon, evening and night time, caffeine disrupts sleep.
Eat banana & Cinnamon one hour before to bed – Banana is rich in amino acid Tryptophan which increases serotonin levels to regulates sleep pattern Banana helps to improve mood and controls our appetite
Cinnamon rich in essential oils helps to improve blood circulation digest which may affect our sleep
NATURAL SUPPLEMENTS SUPPORTS TIGHT HEALTHY SLEEP
Melatonin: Our body produces melatonin which signals our brain-its time to sleep Melatonin level rises in the evening time and goes down in morning time Melatonin plays a vital role where sleeping cycle is disrupted.
Magnesium: Magnesium is important for brain function and heart health. Magnesium’s regulate the production of melatonin- a hormone that guides your body’s sleep-wake cycle Magnesium also appears to increase brain levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects, On the other hand, increasing
Tryptophan: Increases melatonin, acts as a neurotransmitter. It regulates sleep and a positive mood. Tryptophan reduces depression.
Ginkgo biloba: Consuming 250 mg of this natural herb 30–60 minutes before bed may help reduce stress, enhance relaxation and promote sleep, Improves circulation, memory, focus and concentration.
L-Theanine: Consuming a daily supplement containing 200–400 mg of this amino acid L-Theanine helps to improve sleep and relaxation, lowers our anxiety, depression.
Ashwagandha- Herbal supplements classified as Adaptogen helps to keep us stress-free improves brain function and memory, Boosts brain function, lowers blood sugar and cortisol levels – reduces symptoms of anxiety and depression. Helps to boost testosterone level, lowers cholesterol, triglycerides.
PLANTS IN BEDROOM FOR TIGHT SLEEP
Jasmine plant – Jasmine plant helps to improve our sleep, As this plant releases natural and pleasing scent helps to improve sleep.
Aloe Vera plant – Aloe vera has many natural benefits such as healthy skin, prevents us from stretch marks, blemish, dry skin... Aloe vera releases oxygen at night that helps individuals feel more at ease while lying in bed.
Lavender plant – Lavender Plant act as an air purifier, increases oxygen circulation, Lavender plant reduces the feelings of anxiety, stress insomnia.
Snake plant – Snake plant filters out air, gives pure air to breathe, this plant treats respiratory diseases, headache & eye irritation.