(18-04-13) Four ways to vastly improve your sleeping quality and dream life

by Angela Doss

(NaturalNews) Too much stress and too little sleep is the fool-proof recipe
for declining long-term health -- including a weakened immune system, impaired
cognitive/memory function, heart disease, mood disorders, premature aging and
accelerated tumor growth, among others. And it's a true, albeit unfortunate,
story for too many these days. Most people require between eight and 10 hours
of sleep each night, but they are far from getting it. Even those who do
achieve close to that amount of sleep still may not feel fully rested and
alert. For a good night's rest that leads to optimum functioning and alertness,
the following best practices can help.

Create a sleep sanctuary
Today's widespread use of electric lights so disrupt the body's natural
circadian life rhythms that, when it's time for sleeping, you should do so in
complete darkness. Even a small amount of light can penetrate the optic nerve
and thereby trigger the pineal gland which regulates the production of
melatonin, a hormone involved in the body's waking and sleeping patterns. For
this reason, wearing a sleeping mask or installing black-out drapes over
windows may prove essential to achieving the best quality rest possible. No
light should enter the room. Night-lights should be avoided when possible, and
clocks or clock-radios should be covered to prevent glow. Consider the room's
temperature too. Scientists favor cooler temperatures, observing that they
appear more harmonious with a person's natural temperature drop, which brings
the body to its lowest temperature just a few hours after falling asleep.
Somewhere between 60 and 68 degrees is ideal, but temperatures higher than 70
degrees are not recommended. Wearing socks to bed can also help increase the
cozy factor, while encouraging uninterrupted rest. Remember, too, that your
bedroom is a sanctuary, and mixing television, work or other non-sleep-related
activities can make the environment less conducive to sleeping.

Manage food and fluid intake
Watching what you eat and drink before bedtime can make the difference in a
restful night's sleep. Balance your fluid intake before bedtime in a way that
allows you to be hydrated without having to wake up during the night to visit
the restroom. Depending on your particular tolerance, alcohol, caffeine and
other drugs (prescription and over-the-counter alike) may cause sleep
disturbances and should be limited, or even avoided altogether. Caffeine is not
metabolized efficiently and its effects can linger in the body; whereas
alcohol's drowsy effects wear off quickly, causing you to wake and have
difficulty falling asleep again. It may also prevent you from entering the
deeper stages of sleep, where most healing occurs. Eat only a light meal for
dinner, avoiding foods to which you might be sensitive, like sugar, grains and
pasteurized dairy, as they can lead to gastrointestinal issues such as
bloating, gas, and congestion. Late night snacks are not recommended, due to
their tendency to elevate blood sugar, delay sleep and encourage a hypoglycemic
effect during the night.

Stick to a routine
Set a bedtime routine, and start early. This may include a relaxing activity,
like taking a hot bath, sitting in a sauna, getting a massage or reading a
light book (nothing too stimulating). Whatever your pleasure, be sure you're in
bed early to best support your body and even maximize its natural
detoxification processes. Staying up late can cause toxins to back up into the
liver, whereas the hours before midnight are most beneficial for healing. Being
in bed by 9 p.m. each night is recommended.

Wake up naturally
If you must use an alarm clock to wake, avoid those with harsh or loud alarms.
The body does best when it is woken from slumber easily and naturally --
meaning when it is rested -- rather than startled out of deep dreaming by the
sudden stress of an obnoxious alarm. When your sleep is truly restful, using an
alarm to wake up may no longer be necessary. Establishing a consistent bedtime
and waking time (meaning weekends too) can assist your body in achieving a
healthy rhythm, making it easier to fall asleep at night and wake up naturally
each morning.

Sources for this article include:

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

http://www.naturalnews.com

http://www.naturalnews.com/036067_insomnia_sleep_quality.html

http://www.naturalnews.com/026637_sleep_health_immune_system.html

http://drlwilson.com/articles/Immunity.htm

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In evidenza

"L'informazione presente nel sito serve a migliorare, e non a sostituire, il rapporto medico-paziente."

Per coloro che hanno problemi di salute si consiglia di consultare sempre il proprio medico curante.