The hours spent sleeping are very important for your bodies balance as they allow you to physically, mentally and emotionally recover from the day. Sleep benefits includes promoting longevity, improving memory, reducing stress, reducing risk of depression, assisting in weight maintenance, promoting muscle building, promoting heart health, reducing inflammation and improving sex drive.
Poor quality of rest, as well as the absence of sleep, affects your physical, mental and emotional wellbeing. When you sleep little or badly, you not only don't fully recover from daily activities, but you are also often stressed with fluctuating moods. This can affect productivity, relationships and health. However, good quality sleep is able to increase your immune system and regulate blood pressure, boost energy and remove toxin build up.
Benefits of proper sleep include:
Improves your attention and concentration
Boosts energy
Enhances learning and memory
Helps you maintain a healthy weight
Improves cardiovascular health
Strengthens the immune system Improves mental & emotional health
Reduces stress
Improves general health
Re-energised and restores the body
Reduces cravings
Stimulates creativity
Assists detoxification
Improves concentration and productivity
Improves skin health
Heals damaged cells
Improves libido
Reduces risk of depression and anxiety
Boosts mood
Reduces inflammation
Assists in building muscles
Prevents colds and flu
Reduces pain
Improves longevity
Recharges your heart and cardiovascular system for the next day
Enables the brain to flush toxins and remove swelling from the day
TIPS FOR A GOOD NIGHTS SLEEP:
Stick to a schedule- try and go to bed the same time every day.
Create a bedtime ritual that allows you to wind down.
Turn off electronics. Shut down your computer, cell phone, and yes, even the TV, at least an hour before bed.
Avoid sleeping next to computers, wifi and phones and if you do sleep next to your phone put it on aeroplane mode.
Watch what and when you eat. Avoid eating heavy meals close to bedtime, which may cause heartburn and make it difficult to fall asleep.
Avoid caffeinated soda, tea, coffee, and chocolate after 3 p.m.
Turn out the lights. Darkness stimulates the body to release the natural sleep hormone, melatonin, while sunlight suppresses it.
Avoid excessive blue light at night from electronics such as computers, phones and tv and if you are using them use blue light blocked apps and glasses .
Get out in the sunshine during the day.
Try not to go to bed hungry.
Avoid strenuous exercise or stimulating activities before bed.
Create a warm, comfortable and cozy sleep environment .
Use your bed for sleep and intimacy only.
Avoid excess alcohol before bed.
Avoid excessively spicy, heavy or sugary meals before bed.
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