How to Get a Good Night Sleep
How to Get a Good Night Sleep
How to get a good night sleep is an issue that will be discussed today about. First I will write what is sleep all in short formula. Sleep is a naturally state easily characterized by reduced or absent consciousness, relatively suspended sensory activity and inactivity of nearly all voluntary muscles.
It is distinguished from quiet wakefulness by a decreased ability to react, and is more easily reversible than being in hibernation or a coma. Sleep is also a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems.
It is observed in all mammals, all birds, and many reptiles, amphibians, and fish. In simple sentence sleep is a regular day-night routine that will lower your blood flow (therefor your hearth beat as well), your blood and brain pressure and will put your entire body on standby, only focusing on main processes.
After hard working days, which are usually very stressful we all need to get a good night sleep. In next few words I will write on that common problem – how to get a good night sleep.
Good Night Sleep
Yes, it is essential to sleep well because it will give you enough energy and ammunition to “fight another day”. Sleeping well in the night before will drive your behavior through next day. To get a good night sleep, besides your level of stress and how tired you actually are, there are some other very important factors. These factors is something I like to call ‘external factors’.
What affects Good Night Sleep?
Where do you sleep is very important to know how to get a good night sleep. Actually it is much about your bed. If you can not get a good night sleep, look at the place where you are sleeping. Do you have a feather pillow? Then you most probably don’t know about mites. What does affect to good night sleep?
Mites are small insects that live in dust and the best place for their hideout are pillows. Dark, have enough moisture and dusty inside. “What do you mean by moisture?”, someone will ask. It is a fact that our body every night extracts 2 deciliters of moisture. Now, mites, you probably don’t know how easily and fast they reproduce.
In three years your pillow can get three time of it’s normal weight. Said enough. Also, you probably don’t know that they feed on human skin. They make small gaps in your skin and feed on leftovers. Still think you can’t get a good night sleep because you are not not sleepy enough? Also be sure to check bed bug registry, for any bed bug reports in your area.
Don’t eat. If you want to get a good night sleep you probably should not eat anything hard to digest. Some of the groceries that are hard to digest are: meat, eggs, bread. If you eat something hard to digest, your body will struggle to work it through digestive system and if we know that your body flow is much slower then usually, it will only make it harder for your system. If you are hungry, it is much better to eat fruit or some vegetables. I personally recommend tomatoes and carrot. It will vanish your hunger and help you to get a good night sleep.
Milk. There is an old saying: “You can’t get a good night sleep, without a warm glass of milk”. It is true, a warm glass of milk is important and in next few words I will elaborate why. There was a numerous studies on this matter, but neither did one show a true effect of a warm glass of milk. Many studies were driven by empiric formulas, so they discovered that in a first phase of sleep tryptophan (an amino acid that can be found in milk) can help in a good night sleep, but in later phases of sleep (deep-sleep), not only it will not help, but it will worsen your sleep.
That is because of other acids in our system, and tryptophan must pass a brain barrier. So why does milk help us get a good night sleep? It is simple. When we drink a warm glass of milk we feel safety. It has the same effect like a teddy bear from our childhood, who guarded us from bad things, or when your mom tucked you into bed at nights.
We are all still kids, at least in our minds. In scientific way when you drink a warm glass of milk, your brain produces serotonin. Serotonin is also called “calming hormone”. When you drink warm glass of milk, your brain gives you a most necessary boost, which is much stronger than a glass of milk itself. This is known as a placebo effect. dust mite bites
So, my friends, it is all in your mind and these were some of the tips that can help you get a good night sleep, but for any case make sure to check you are safe from dust mite bites and bed bug bites.