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Health
 Nutrition
Tips
for better health care
Bad
breathe
Damsel
in stress
Take
a walk
Tips
for healthy heart
Dealing
with snoring
Beauty
sleep
Fitness
A
to Z fitness
4
week weight loss programme
Meditation
Exercise
Myths
Gym
is Life
Yoga
for better health care
No
time for the gym?
Fitness
over fifty
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 Getting a good night's
sleep is as important as eating a proper healthy diet and exercising to
keep a beautiful figure. Because a good nights sleep not only makes your
skin look beautiful and fresh but it also helps you concentrate in your
work and keeps your brain more alert. Though in a busy lifestyle we always
try to sacrifice sleep for work but it is very important that you set
aside enough hours for some good old-fashioned beauty sleep. The average
adult needs seven to eight hours of sleep, while infants need 16 hours of
sleep, and teenagers need about nine hours.
The benefits of sleep
Scientists believe that sleep gives our bodies the chance to maintain and
repair our bodies and minds. Each night we cycle through three stages of
sleep ranging from light sleep to deep sleep, and finally, to rapid eye
movement (REM) sleep. A complete sleep cycle takes 90 to 110 minutes on
average. While we sleep our brains are using important neuronal
connections that might otherwise deteriorate from lack of activity. During
deep sleep, brain activity that control emotions, decision-making
processes, and social interaction shuts down, allowing us to maintain
optimal emotional and social functioning when we are awake. Cell growth
and cell repair takes place to combat the affects of stress and UV rays in
this stage as well. Hence, deep sleep can truly be called beauty sleep.
Sleep also helps our bodies fight infection. This is because our immune
system releases a sleep-inducing chemical while fighting a cold or an
infection. Sleep helps the body conserve energy and other resources that
the immune system needs to mount an effective attack.
Dangers of Lack of sleep
Lack of sleep affects our nervous systems by leaving us drowsy and unable
to concentrate. Not getting enough sleep also leads to poor memory and
physical performance. If sleep deprivation continues, hallucinations and
mood swings may develop. In the same vein, sleeping problems are common in
both mental and physical disorders including depression and schizophrenia,
Alzheimer's disease, stroke, cancer, and head injuries.
For getting a proper sleep at night do the
following:
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Sleep only when sleepy. This reduces the time you are awake in bed.
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If you can't fall asleep within 20 minutes, get up and do something
boring until you feel sleepy. Sit quietly in the dark listen to some
nice soothing music. Don't expose yourself to bright light while you are
up.
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Don't take naps. This will ensure you are tired at bedtime. If you just
can't make it through the day without a nap, sleep less than one hour,
before 3 pm.
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Get up and go to bed the same time every day. When your sleep cycle has
a regular rhythm, you will feel better.
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Refrain from exercise at least 4 hours before bedtime. Regular exercise
is recommended to help you sleep well, but the timing of the workout is
important. Exercising in the morning or early afternoon will not
interfere with sleep.
-
Develop sleep rituals. Listen to relaxing music, read something soothing
for 15 minutes, have a cup of warm milk, and do relaxation exercises.
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Stay away from caffeine, nicotine and alcohol at least 4-6 hours before
bed. Caffeine and nicotine are stimulants that interfere with your
ability to fall asleep. Alcohol may seem to help you sleep in the
beginning as it slows brain activity, but you will end up having
fragmented sleep.
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Have a light snack before bed. If your stomach is too empty, that can
interfere with sleep. However, if you eat a heavy meal before bedtime,
that can interfere as well.
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Take a hot bath 90 minutes before bedtime. This will relax your body and
will make you feel sleepy.
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Make sure your bed and bedroom are quiet and comfortable. 
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