Sleeping is usually an underestimated activity either because we are not aware of what goes on during sleep or due to such a tiring and stressful routine that we only want to lie down and fall asleep. When scientific connections are brought to light about sleeping and our general health, we become more attentive than ever. And because we are not conscious during sleeping hours, we have little record on how we are doing or even how to improve it.
Odd man out: everything changes when we feel the lack of a single night sleep or keep facing regular sleeping problems. A recent research presented by the Journal of Neuroscience caused great fuzz as it showed an unusual link between sleeping position and Alzheimer and dementia. [1]
This study showed that sleeping in the lateral position has optimized waste removal from the brain cells during sleeping hours. If this waste is not properly drained or removed, it may increase the chance of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. So, if even sleeping posture can affect how well our brain cells clean the waste produced by our brain during waking hours, imagine the importance of everything involved in sleeping.
From sleeping schedules to bed positions, including room temperature, amount of light, noise, sleep quality, all these variables do interfere to either promote or damage our health and well-being. Sleeping is an adaptable function that our body uses to clean, recharge, retain and renew itself throughout our resting time. Taking good care of our sleep has surely been gaining more and more evidence to a healthy life.
This way, having difficulties to fall asleep or waking up too tired and sleepy are key factors which may be related to a sleeping disorder, such as: insomnia, apnea, nightmares, restless legs syndrome, grinding teeth and others. The National Institute of Neurological Disorders estimates there are about 40 million Americans suffering from chronic sleeping disorders each year and around 20 million experiencing occasional sleeping problems. But we all know this number could be much higher. Even when sleeping pills are prescribed they do not produce better sleeping habits and there is a chance that sleeping quality does not change or improve.
Even when we critically analyze our own sleep, we may find out we are miles away from a really healthy good night. How can we improve it instead of just lying on the sofa with TV and radio on, a large half eaten pizza by one side and all the room lights turned on? That is our target.
Here, we have some tips to help you out improving your sleeping habits:
1# Unplug: just switch off TV, video, mobile, lights, radio, all kinds of electronic device.
2# Mind: what you eat and drink, prefer light fresh organic meals, such as: tea, soups, salads and fruits.
3# Bath: get yourself into a warm bath with salts, aromatherapy products, herbal oils, whatever you can find useful to relax and soothe you body and mind.
4# Say no: to any stressful situations, avoid thinking problems over, scrutinizing yourself for what you left undone or blaming the world: relax.
5# Say yes: to nice books, hand-made hobbies, drawing, tricot, crochet, gardening, scrapbooking or any other relaxing hobby you may have.
6# Go to bed: at the same time and wake up same hour every day. Bedrooms should no TV, computer or mobile, no food, no drink; just a clean, tidy and fresh aired bedroom.
7# Sleep: by the side with comfortable cotton clothes.
Use this plan for 30 consecutive days and then show it off to the world!
Sleeping is one of the most effective ways nature has wisely provided us to get rid of waste, toxins and problems so we can get up anew every morning. Make the best use of it. Every single thing counts as well as every single night.
Sleep better, live better, voilá!
[1] http://www.jneurosci.org/content/35/31/11034.short?sid=34ec0756-29b7-4880-b3f3-dfd5568d2c09 1