Be Inspiration Innovation

Everyday, your body is exposed to pollutants around you. Getting a good nights rest should be very important to everyone. Cause when you rest, your body repairs itself of the damage caused by pollutants during the day.  The length of sleep is not the most important thing, but the amount of deep sleep and REM that we receive. Having the right bed for you can greatly increase deep and REM sleep cycles. An adjustable bed to get the perfect position you desire and a full memory foam mattress to relieve pressure points and fully support the body is an excellent step up in achieving the goal of getting a better night’s sleep. 

The right position when sleep means not lying with the face buried on the arm (which alters circulation and causes numbness) but with the body balanced sideways, supported on the bony shoulder structure, thus permitting the arms to hang down, free and relaxed at the sides.

Not using a high pillow which thrusts the head and neck forward (creating strain and tension of neck and shoulder muscles, the chief cause of the head-poking stance) but with head banked and aligned with the spine, thus releasing all neck and shoulder stress and tension.

Not lying on the back (which contributes to sway-back) but lying on the side, one leg lightly crossed over the other which relieves and corrects a sway or hollow back. Not sleeping with the arms high over the head (which retards circulation and can result in unpleasant tingling in the hands) but with the arms hanging limply, thus aiding circulation and reducing demands on the heart.

Deep sleep is the most vital stage of the sleep cycle, as it this stage that we are able to repair our body. In this deep sleep stage the blood flow supplied to the brain decreases and flows towards the muscles instead, which restores our physical energy. The brain is able to restore the energy that we use while we are awake. Research has also shown that immune functions also increase during deep sleep. If the deep sleep stage is shortened too much, you will not wake up feeling refreshed and can sometimes feel as though you got barely any sleep.

REM sleep is a stage of repairing the mind and is known for processing emotions, memory, and relieving stress. This stage of sleep is very important for obtaining a better long term memory. The REM stage is also known as dream sleep and REM stands for “Rapid Eye Movement”. It is in this stage of sleep that dreams occur. During the REM sleep stage your breathing starts to get more rapid, the heart rate increases, blood pressure rises and rapid eye movements occur. Unlike deep sleep, the brain is very active during REM sleep, but the muscles become stiffened. The brain is at least as active during REM sleep as it is when you are awake. The face, fingers, and legs may also twitch during this stage.

Here are 10 pointers on how you can achieve better sleep quality and quantity:

#1. Drink less caffeine.

This means drinking less or avoiding altogether tea, cola and non-decaf coffee. Caffeine takes up to 8 hours to wear off (so, yes, drinking decaffeinated coffee is also a way to get around this). Drink less of or avoid drinking completely caffeine about 6 hours before bedtime. This will help you fall asleep more easily.

#2. Avoid alcohol.

For some people, drinking alcohol may induce sleepiness to set in, but it can also cause one to have less restful sleep. Consuming alcohol can cause you to more likely wake up during the night.

#3. Chill out before bedtime.

Stress makes it harder to sleep. Putting aside some time to wind-down each night can help separate the day’s stress and the night’s resting time. For most people, 10 minutes is sufficient. Alternatively, write down the thoughts that are stressing you. This will allow you to get a better night’s sleep. Deal with the problem only the following morning, when you are fresher and have better ability to think straight.

#4. Exercise.

Ever heard of a Beatle’s song that went “It’s been a hard day’s night, I should be sleeping like a log”? Lack of physical exertion leaves you with unspent energy and little motivation to fall asleep. Regular exercise (requiring actual physical exertion) increases the chance of you getting deeper and more restful sleep. Just don’t exercise right before bedtime.

#5. Have a good sleeping location.

The bedroom should be cool, quiet, dark and comfortable. To achieve this, use window blinds, curtains, air conditioner or any other item that can help create the ideal environment for restful sleep. Choose room colours that help reduce stress and allow you to sleep more easily. Colours such as blue are usually good choices. Colours like red and orange tend to have the opposite effect.

#6. Eat sufficiently.

Avoid going to bed hungry, but do not eat anything heavy before bedtime. Eating too much will keep you awake. Allow at least 3 hours after meals before going to sleep. Certain foods contain a high level of tryptophan, a substance which promotes sleep. These include milk, tuna, bananas, turkey, yoghurt, ice cream and peanuts.

#7. Restrict smoking.

Although having a smoke may feel relaxing before bedtime, it actually increases stimulants in your bloodstream. Nicotine has the same effect as caffeine; it should be avoided as it can cause you to wake up in the middle of the night. This means it is advisable to reduce or even avoid smoking in the evening so that you get some uninterrupted sleep during bedtime.

#8. Avoid long naps.

If you do need to nap in the afternoon, keep it short to about 20 minutes – this is usually sufficient to feel rejuvenated. Anything longer could potentially disrupt your nightly sleep routine.

#9. Keep pets off the bed.

Do your pets sleep in the same bed as you? If they do, their movements or allergic reactions might awaken you at night. Pets are better kept off the bed and on the floor.

#10. Dress comfortably.

Choose to wear loose-fitting pajamas made of material which are highly air-permeable. Avoid wearing tight clothes, as this will affect your blood circulation and can cause you a restless night.

arkansopian Health, Sleep Health, Sleep