Sleep is the healing phase for the body. Sleep is the time for regeneration, repair and growth.(for affects of less sleep refer to article: Sleep Well-Be in a happy frame of Mind)
"Lifestyle factors like stress, late night, addiction to internet and mobile phone are affecting sleep patterns"
People who are not able to sleep well-Insomniacs- often reach for sleeping pills and alcohol to induce sleep. This is only a short term solution, which adversely affects the body.
Lack of sleep decreases the levels of Serotonin, dopanines and other hormones in the body, leading to anxiety, stress and depression- related-illness.
SIMPLE EFFECTIVE WAYS FOR A GOOD SLEEP
2) Exercise and yoga must be added to your daily routine to have a good sleep. The exercise must include cardiovascular and strength training. Exercise removes the sluggishness and improving the circulation of blood in the body. In cardiovascular exercise the heart beat rate gets an impetus. An half an hour regular raising of heart beat rate will improve sleep quality. Asana's helps in relaxing the muscles , lowers stress and improves the quality of air breathed in, all essential for a good sleep.
UPDATE-8/10/2010
Stay slim with good sleep:
A study conducted by US scientists has found that a good night sleep can help you to stay slim.Volunteer's were allowed 8 1/2 hours sleep for a period of two weeks and for another two weeks period the time was reduced to 5 1/2 hours.
The study revealed that there was a loss of 3.1 pounds of fat and 3.3 pounds of fat-free body mass in the 8 1/2 hours sleep weeks.In the 5 1/2 hours sleep weeks the loss of fat was 1.3 pounds and fat-free body mass was 5.3 pounds.
So there was a similar amounts of weight loss but the proportion of fat loss was higher for the 8 1/2 hours sleep period.
"Lifestyle factors like stress, late night, addiction to internet and mobile phone are affecting sleep patterns"
People who are not able to sleep well-Insomniacs- often reach for sleeping pills and alcohol to induce sleep. This is only a short term solution, which adversely affects the body.
Lack of sleep decreases the levels of Serotonin, dopanines and other hormones in the body, leading to anxiety, stress and depression- related-illness.
SIMPLE EFFECTIVE WAYS FOR A GOOD SLEEP
1) The bedroom should be kept clean and quiet. "A bedroom is meant for sleep and intimacy, not to watch television, or surf the net." It is also not for eating and studying. The lighting, noise and temperature should be controlled to create an surrounding conducive for sleep. Try and make it a habit of having a fixed sleep and wake routine, by which the body's internal clock will be set, as well as it allows the body to fell more rested.
2) Exercise and yoga must be added to your daily routine to have a good sleep. The exercise must include cardiovascular and strength training. Exercise removes the sluggishness and improving the circulation of blood in the body. In cardiovascular exercise the heart beat rate gets an impetus. An half an hour regular raising of heart beat rate will improve sleep quality. Asana's helps in relaxing the muscles , lowers stress and improves the quality of air breathed in, all essential for a good sleep.
3) For a good sleep, care should be taken in what you eat also. Avoid caffeinated drinks and alcohol at night. Take foods rich in tryptophen- an amino acid- which increases Serotonin, the feel good hormones which induces a good sleep. Foods rich in tryptophen are beans, peanuts, milk and milk products, chickpeas. A glass of warm milk at bedtime, is essential for good sleep. Avoid heavy meals before sleep.
4)Chase away stress.(refer to article:Stress- A risk factor for CAD) UPDATE-8/10/2010
Stay slim with good sleep:
A study conducted by US scientists has found that a good night sleep can help you to stay slim.Volunteer's were allowed 8 1/2 hours sleep for a period of two weeks and for another two weeks period the time was reduced to 5 1/2 hours.
The study revealed that there was a loss of 3.1 pounds of fat and 3.3 pounds of fat-free body mass in the 8 1/2 hours sleep weeks.In the 5 1/2 hours sleep weeks the loss of fat was 1.3 pounds and fat-free body mass was 5.3 pounds.
So there was a similar amounts of weight loss but the proportion of fat loss was higher for the 8 1/2 hours sleep period.
Raghu Natrajan
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