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Increase Sleep
Time - Are You Risking Your Life by NOT Indulging in This Pleasant Activity?
Why you need this activity in your life: it’ll
help you fight off just about anything. High blood pressure, stroke, type 2 diabetes. You name it.
And hey, it’s also a pretty pleasant thing to do.
It’s something you’ll probably look forward
to. Seriously.
Why
you need this link: it’ll help you find out what this rather enjoyable activity
is, and what it can do to boost your health.
So click here, and drop a comment or two, as well, since we’d all love to hear
your thoughts.
Statistical
analysis reveals some disturbing news about the sleep
habits of the current generation. While human adults need 8 hours of sleep,
Americans, on an average, get only 6.5 hours of sleep.
In UK, 6 out of 10 people have reported that they sleep
for less than 7 hours of sleep.
Blame
the technological revolution and electronic gadgets! More and more research is
showing that electronic gadgets offer distractions that prevent people from sleeping
on time. Also the blue light emitted by televisions, computers and a few other
equipment actually affect the production of melatonin, a hormone essential for sleep.
Researchers
say that people in the current generation sleep
2 hours less on average than those, 60 years ago.
Did
you know that sleeping
less than six hours every day can triple the risk of developing high blood
pressure? Women who sleep
for less than 4 hours a day double their risk of dying from heart attacks.
There
are a few simple things you can do to help you sleep
naturally:
Avoid
watching TV or using electronic gadgets in the night, especially before
bedtime. The blue light they emit can trick the brain into thinking that it is
daylight.
If
possible, sleep
in a completely dark room without any night light. Even a dim light source can
affect the quality of sleep.
Keep
the temperature in your bedroom at 70 degrees Fahrenheit (21 Celsius) or less.
A room that is too warm or too cold is not ideal for restful sleep.
Take
a hot or cold shower before bedtime, based on your preference. When your body
heat is reduced through a bath, you’ll feel drowsy and ready for sleep.
Keep
electronic equipment like phones and alarm clocks away from your bed. Remember
that sleep deprivation is dangerous and needs to be taken care of at once.
Sleep is important to you.
It’s refreshing when you get enough of it.
It
keeps you going throughout the day. The problem: you’ve been having sleepless
nights. Nights when counting sheep just didn’t cut it. Bad for health. Bad for
keeping you from yelling at your boss out of frustration from lack of sleep.
But there’s a tasty drink that can change all that.
Researchers
from Louisiana State University have discovered that a glass of tart cherry
juice is what you need to sleep better and also increase your sleep time by up
to 90 minutes.
For
the study, seven volunteers who were elderly people suffering from insomnia
were advised to drink 8 ounces of tart cherry juice twice a day for two weeks.
This was followed by 2 weeks of abstinence from cherry juice. For the next two
weeks after that, the volunteers were instead given a placebo beverage in the
place of cherry juice.
The
researchers monitored the sleep pattern of the volunteers for the entire period
of the study. They also surveyed the volunteers about fatigue, sleep, anxiety
and depression.
The
research revealed that those who consumed cherry juice in the morning and
night, on an average slept about 84 minutes longer than usual and also enjoyed
better quality of sleep.
It
has been concluded that the compound in cherry juice helped to stop the
breakdown of the amino acid tryptophan, which is necessary for synthesis of the
hormone serotonin that induces good sleep.
An
increase in the levels of serotonin has other beneficial effects too – it can
decrease inflammation and improve the mood! The juice itself contains a small
amount of tryptophan which makes it a great natural choice for fighting
insomnia. Say goodnight to your sleeping medication and instead enjoy a glass
of cherry juice!
Increase Sleep Time -
8 Foods That Help You Sleep
If
you frequently have trouble falling asleep or often wake up in the middle of
the night and can’t doze off again, you have probably tried many different
sleep aids – without success.
Watch
this video to get more ideas to increase sleep time - How to Get Better Sleep (and Fall Asleep Faster): 5 Essential Tips
But
did you know that several types of everyday food – something you already have
in your kitchen – include natural “sleep inducting” ingredients that shoot you
into eight hours of restful sleep?
Walnuts: These tasty
nuts are rich in the amino acid tryptophan which helps produce melatonin and
serotonin, two hormones that help you fall asleep faster.
Almonds: Another nut
that can lull you to sleep, almonds are rich in the mineral magnesium that is
essential for good sleep.
Cheese: You might have heard that a glass
of warm milk is just the thing to help you sleep, but recent research suggests
that cheese is better! Cheese has very high calcium content that helps produce
tryptophan necessary for producing hormones that trigger sleep.
Lettuce: Lettuce is
thought to be just perfect for a restful sleep. It contains ‘lactucarium’, a
compound which has sedative properties. One way to get strong “sleeping
effects” from lettuce is to simmer 3 – 4 lettuce leaves in water for about 15
minutes, and sip the water.
Tuna: Tuna is rich in Vitamin B6 that
helps produce serotonin and melatonin and helps in providing restful sleep.
Cherries: Cherries are a
natural source of the hormone melatonin that is responsible for sleep. Drinking
cherry juice at night might help you sleep earlier.
Chamomile tea: Chamomile tea
increases the amino acid glycine in the body. Glycine acts as a natural
sedative and relaxes nerves and muscles to induce restful sleep. Mixing a
little honey helps even more.
Chickpeas: Chickpeas are a
good source of the amino acid tryptophan which helps produce hormones necessary
for inducing sleep. Try having a dish of hummus or any other meal made of
chickpeas to get some good shut eye in the night.
You don’t need to depend on medications or food to sleep. This audio has helped thousands of Blue Heron Health News readers to sleep soundly.Click here…
This post is from The
Insomnia and Stop Snoring Program offers a revolutionary new approach to help
people stop snoring. Snoring is not only disruptive to our partners, but it
poses health risks as well, especially for those folks who suffer from sleep
apnea.
Christian Goodman,
the creator of the program, has discovered that a selection of specific
exercises can actually correct the issues that lead to excessive snoring, and
help snorers and their bed mates get a better night’s sleep.
The program will
allow you to shake your pesky and unhealthy snoring habit using only easy to
perform natural exercises. No drugs, surgery, funky contraptions to sleep with,
hypnosis or any other invasive techniques. If you can spend 7 minutes per day
performing these exercises you can say goodbye to snoring for good.
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