A good night’s sleep is just as important as regular exercise and a healthy diet. Many research shows that poor quality sleep has an immediate effect on your mental health, hormones, and brain function. today i am going to tell you about secret to get a sound sleep.
We often think sleep is just routine of our body to resume our daily activity. We never knew the science, the logic and the intention of having sound and deep sleep. You should feel fresh after your sleep not feel sleepy again, if you do then you have to improve the quality of your sleep.
Our body works in 2 phase: consumption and production. Essentially you mange the equation by managing these two-phase. Inactive mode we put our body in consumption mode and during resting or sleeping mode we put our body in production mode.
We spend 1/3 of life sleeping. Many researchers say that every human being should take 8-10 hours of sleep, but I think it’s not important how much you sleep, the important thing is how you sleep, the quality of sleep matter most.
You should feel energized after sleep, no matter how many hours you spent in sleeping. During sleeping your body should be in ease mode.
Sleep is controlled by hormone called melatonin, it is an antioxidant and cell protector. It plays a 100% role in the prevention of disease and preservation of health.
Melatonin controlled by the pineal gland. Which gives you quality sleep, peace of mind, lowers stress level, and we can meditate batter. The simplest way to boost melatonin is by sleeping in dark room.
During sleep melatonin has important jobs to do, like it puts your body in the resting phase, increases your immunity, cell protection and repairs cell faster, especially it controls the cell proliferation (it also plays an important role in cancer protection).
How we can regulate the melatonin production?
Eat your meal at least 3-4 hours before your sleep, because late-night meal can impair the melatonin level in your body. If you get hungry at late night then choose your snacks which are high in L-tryptophan, which is responsible to generate melatonin.
Food such as,
- Almond and walnut
- Sunflower seed and pumpkin seeds
- Dairy product especially cow’s product ( eg, cottage cheese )
- Chickpeas (eg, humus )
- Lean meats
- Hot cup of milk with little bit of turmeric (golden milk)
- Herbal tea
Beside food what else can boost your sleep like,
- Some sort of exercise
- Exposure to sun
- Gut health (IBS, bloating, indigestion. Correct it to get quality sleep)
- Hot water shower
- Cutting down your caffeine
- Everyday sleep and wake up on same time
- Get comfortable bed, mattress, and pillow
- Melatonin supplements
Worse things that affect melatonin
- Looking at bright screen before bedtime
- In middle of night use cell phone to look for massages
- Reduce day time sleeping
- Late-night job
- Nutritional deficiency