Ways to Fall Asleep Easier And Get the Best Beauty Sleep Possible

ശരിയായ ഉറക്കം ലഭിച്ചില്ലെങ്കിൽ ഓർമ്മ നഷ്ടപ്പെടുമെന്ന് പഠനങ്ങൾ. എട്ടുമണിക്കൂർ ഉറക്കത്തിൽ നിന്ന് രണ്ടു മണിക്കൂ‌ർ നഷ്ടമായാൽ പോലും തലച്ചോറിൽ നിന്ന് വിവരങ്ങൾ പതിയെ നഷ്ടമാകുമത്രേ. പെൻസിൽവാനിയ സർവ്വകലാശാലയിലെ വിദഗ്‌ദ്ധർ എലികളിൽ നടത്തിയ പഠനത്തിലാണ് ചെറിയ ഉറക്കനഷ്ടം പോലും സ്‌മൃതിനാശത്തിന് കാരണമാകുന്നതായി തെളിയിച്ചത്. 
ഉണർന്നിരിക്കുന്പോൾ തലച്ചോർ നൂറുകൂട്ടം കാര്യങ്ങൾ ചെയ്യുന്നു. ആ സമയത്ത് വിവരങ്ങൾ തലച്ചോറിൽശരിയാവിധം അടുക്കി വയ്‌ക്കാൻ പക്ഷേ സാധിക്കാറില്ല. ഉറക്കത്തിലാണ് ഈ അടുക്കി വയ്‌ക്കൽ നടക്കുന്നത്. ഉറക്കനഷ്ടം കാരണം തലച്ചോറിൽ നിന്ന് നഷ്ടപ്പെട്ട ഒരു വിവരം പിന്നീടൊരിക്കലും തിരിച്ചുവരുന്നില്ല. ഇതിനർഥം ഒരു ദിവസം ഉറങ്ങാതിരുന്നതിന് അടുത്ത ദിവസം കൂടുതൽ ഉറങ്ങിയാൽ മതിയെന്ന ധാരണ തെറ്റാണെന്നാണ്. 
ഇത്തിരി ഉറക്കം കുറഞ്ഞാലും സാരമില്ല എന്ന വിചാരമുണ്ടെങ്കിൽ ഇനി വേണ്ട. ഉറക്കക്കുറവു മരുന്നില്ലാതെ പരിഹാരം

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Contents: Ways to get good sleep, Side effects of sleeplessness, Natural remedies for good sleep, Foods that good and bad for sleep, Ayurvedic remedies for sleep.

A good sleep is essential for your health and well-being. If you are not getting enough sleep, here are some home remedies for a good sleep that should help you. 6 to 8 hours of sleep is necessary for the human body.

Poor sleep is nothing to yawn at—it takes a toll on everything from your job performance and happy life to overall health. And in women it’s been associated with feelings of hostility, depression, and anger, as well as higher risks of diabetes and heart disease. Here, real ways to get the zzz’s you need.

There is nothing better to rejuvenate you and re-energize you for the next day than a good sleep. A good sleep relaxes you and soothes your nerves. Good sleep can treat depression, anxiety, hypertension and several other problems. But unfortunately it could be that these problems are the very reasons why you aren’t getting a good sleep. So what should you do? Resort to pills? Well, we all know that most of these pills have side effects. You might get a good sleep but you run the risk of becoming dependent on drugs. Besides, after using them for long, you may also get immune to the drugs. So while serious sleep disorders do need drugs, you can try a few home remedies for a good sleep.

Scariest Side Effects of Sleeplessness 

1. Psychosis
2. Obesity
3. Type 2 Diabetes
4. suppressed immune system
5. memory Loss
6. Loss of Self Control
7. Decreased Concentration
8. pain
9. Dizziness and Nausea
10. High Blood pressure
11. Addiction to Alcohol Tobacco etc
12. Head Ache
13. Vision problems
14. Decrease life span
15. Increased stress

Remedies

1.Exercise Regularly

Exercise and sleep go hand in hand. You need rest to get the most out of your exercise, and you need exercise to get the most out of your sleep. Your body uses sleep to rest and recover, but if you are too sedentry, it might not have enough to recover from and this could affect your sleep cycle. Getting enough physical exercise may be one of the most important things to getting a better sleep.

So try to work out regularly, or at least walk more, take the stairs, etc. Get your heart rate up because this is what will help you to feel worn out come bed time.

That being said, exercise wears you out, but it also elevates your heart rate and makes you feel awake after you do it, so make sure you stop exercising MAX two hours before bed, preferably more.

2. Try Writing Down All Your Worries and To-Do’s 

Many times people can’t fall asleep because their minds are racing with all their worries and things they have to do the next day. If this is you, try sitting down before bed and just writing down everything that comes to mind. Make a list of your things you need to do, then write out anything you are worried about. In fact, just write about anything and everything that pops up. Don’t censor yourself. Sometimes I can’t sleep because I’m too excited about something, so it’s not just your worries that need to get out of your head.

You will find that by taking your thoughts and putting them on paper, it’s as if you are “storing” them outside of your brain. They are off your shoulders, and now your brain is primed to catch some Zz’s.

3. Keep Your Room As Dark As Possible

Darkness is what signals your body to start producing the sleep hormones, particularly melatonin. Light not only inhibits the production of these, but also stimulates the body to feel awake and alert.

If possible, start dimming the lights in your house as you are coming up to bedtime to start getting your body ready, and keep your room as dark as possible while you sleep. Make sure you have dark blinds or curtains over your windows to block out light from street or the moon, and cover up any LED lights from clocks, or computers. If this is not possible, you can try wearing a sleep mask instead.

If you have to go to the bathroom in the middle of the night, don’t turn on the light if you can help it! Feel your way there and keep yourself as sleepy as possible while you do your business. Turning on a light wakes you up too much and makes it about a thousand times more likely that you won’t be able to get back to sleep afterwards.

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4. Shut Off the TV and Computer & Read a Book Before Bed 

The light from self luminous TV and computer screens is so bright that it suppresses melatonin production and may leave you staring at the ceiling for hours after you go to bed. This is especially true of computer screens since your face is generally a lot closer to it than a TV, which means more light gets to the back of your eyes.

Plus, TV and the computer can be very visually and mentally stimulating. You don’t want your brain too stimulated before bed, or it will be left whirring about what you were just watching or doing for long after you’ve gone to bed.

So try shutting the computer off at least a half hour if not more before bed and read a (preferably boring) book instead. Or putter around, tidy your house, pick out an outfit, make your lunch for tomorrow, etc.

If you simply can’t tear yourself away from the computer, then try to dim the screen as much as possible. I use an app on my Mac called F.lux, which automatically dims the screen after sunset and gets rid of that eerie blue glow. That might not be enough though if you are a chronic insomniac.

5. Listen to White Noise and Ambient Sounds

If you find that you have a difficult time sleeping because of noises in your house, you could play white noise to drown it out. White noise is like a repetitive fuzzy sounding noise (like the static sound between TV and radio stations, the whirring of a fan, or the sound of a hair dryer or vacuum). The reason it works is because the frequencies in white noise are so all over the place that your brain gets overloaded and can’t pick out specific noises. The background sounds from your house become indistinguishable so that your brain doesn’t feel obligated to make sense of them, and therefore can rest.

In other words, it will drown out your roommates talking in the living room, your dad thumping up the stairs, or your dog snoring.

To get yourself some white noise, there’s lots of white noise apps for your phone or computer, free white noise websites, or tracks on youtube. Just get on the ol’ google machine and you’ll find plenty. They often come with soothing nature sounds on top of the white noise so it’s not just a bunch of annoying fuzz. Alternatively you can use a fan, an actual white noise machine, or the static on the radio.

6. Listen to a Sleep Meditation

If you are someone who can’t fall asleep due to a racing mind, listening to a guided sleep meditation can help. A guided sleep meditation is where someone on a recorded audio track talks you through settling your whole body and falling into a deep deep relaxation. They are often accompanied by soothing whooshing and nature sounds. Here is an example from youtube.

Listening to this type of track gives you something to focus all your attention on in the present moment so that you don’t drift off away into your worries. Make sure it’s long enough so that you fall asleep before it’s finished.

7. Turn the Heat Down

Your body temperature actually drops at night while you sleep, so if your room is too hot, you may have trouble sleeping! Turn the temperature down and snuggle under your covers. Alternatively, turn on an oscillating fan and it doubles as white noise too!

Also you may want to avoid doing things like having a hot bath within two hours before bed, as it may raise your body temperature and keep you awake. Having one earlier though can help you relax and get ready for sleep.

9. Eat a Healthy Diet 

Also, be aware of how much or how little you are eating before bed. Eating a big meal right before bed can interfere with sleep due to all the energy needed to digest the food. Alternatively, being too hungry can be so distracting that you can’t sleep.

And one last thing: don’t drink too much liquid before bed! Or you’ll be up peeing and risk not getting back to sleep after.

10. Keep as Regular a Sleep Schedule as Possible

Your sleep is regulated by your internal body clock – aka the circadian rhythm – aka the thing that gives you jet lag when you fly overseas. The circadian rhythm regulates all the body’s functions that cycle in a 24 hour period. These rhythms are reset daily to match a 24 hour day by factors such as exposure to daylight and social cues like when we eat our meals.

So that being said, it is best to keep a regular schedule of meals and bedtime – as much as possible, of course. It’s also good to make yourself up a little bed time ritual that you do every night before bed, which cues your body to release the sleep hormones.

It’s also important that you get up out of bed as soon as possible in the morning after you wake up, open the door and expose yourself to bright sunlight (it works best if you actually go outside or stick your head out a window and flood the back of your eyes with light). This will help you reset your circadians and get you snoozing come bed time.

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Natural Remedies That May Help You Sleep

1. Get into the habit of winding down before you go to bed. Spend 20-30 minutes doing something relaxing or boring. This can include reading a book, washing the dishes, or patting a pet. This will help slow your mind down and relax.

2. Don’t eat a big meal before going to bed, and preferably have nothing except a small snack in the 3 hours before you go to bed.

3. Make your bed your sleep space.  Don’t watch TV or do work in bed so that your mind will automatically link your bed with relaxation. Use your bed for sleep and sex only.

4. Limit daytime sleep to no more than a 20 minute power nap.

5. Try a glass of warm milk before you go to bed. Dairy foods are a good source for the amino acid tryptophan that your body converts to melatonin and serotonin. Both of these are thought to induce sleep. Other foods containing tryptophan include bananas, oats, chicken, turkey and nuts.

6. Have a night time routine to prepare for sleep.This can include a set routine of getting into your nightwear, going to the toilet and brushing your teeth.

7. Don’t exercise shortly before bed, as this will make you more alert. However, make sure you do have exercise during the day as people who exercise tend to sleep better.

8. Keep your bedroom as dark as possible. Draw the curtains and blinds and if you have trouble blocking enough light out then consider wearing an eye shade to bed like many people use when flying. If you sleep with a partner and go to bed at different times then have an agreement that the second one to bed will not turn the main light on.

9. If you are a smoker then don’t have a smoke before bedtime as nicotine is a stimulant and can stop you falling asleep quickly.

10. Avoid caffeine and alcohol before bedtime. Caffeine is a stimulant, and alcohol may make you fall asleep more quickly but the quality of your sleep is lessened. Also excessive drinking before bedtime may result in having to visit the bathroom in the early hours of the morning.

11. You will sleep best if the room is quiet. If you live where there is constant traffic noise, do what you can to make your room soundproof by closing doors and windows. If noise bothers you then consider wearing earplugs to bed, or get a white noise generator. The hum of a small fan can help in overcoming outside noise.

12. You won’t sleep well if you are too hot or too cold. Make sure you use appropriate bedding for the season. Also having a warm shower or bath shortly before going to bed helps, as it raises your body temperature, and as it drops afterwards your body becomes sleepy.

13. If you have a bedside clock chose one that doesn’t tick as some nights you will find it stops you from sleeping. Also a digital readout in red is less disruptive to sleep than blue or green. If the clock gives out too much light than angle it away from you or drape a cover across it.

14. Make sure you have a comfortable mattress and pillows with the desired level of support and firmness or softness.

15. Lavender oil sprinkled on the pillow promotes rest, and there are other aromatherapy oils available that many people find useful in helping them sleep.

16. If you sleep with a partner and they are already asleep then try matching your breathing to theirs to help you fall asleep. Some people also find sleeping with a pet can help, especially a purring cat.

17. When sleep won’t come try singing a lullaby in your head.

18. Deep breathing, meditation and self hypnosis are techniques that can be easily learned and applied to help you sleep.

19. If your mind is racing think of impossible fantastic things like multicoloured flowers growing from your ceiling then turning into rabbits and scampering away. The weirder the better, and before you know it you will be asleep.

20. Make sure your nightwear is loose and comfortable, or sleep naked if you prefer.

21. Make sure that your tongue and jaw are relaxed. If you are clenching your teeth or your jaw is set then you will find it harder to sleep.

22. Avoid confrontations before bed.This may be easier said than done, but avoid silly arguments with your family over bills or anything else before you want to sleep.

23. Sleep is basically a lowered state of consciousness. Try to get to sleep faster by simply focusing on the darkness when you close your eyes Try to let no other thoughts into your mind. If you can master this trick it will help you fall asleep in a couple of minutes.

24. If nothing is working and you have been trying to get to sleep for more than 15 minutes then get out of bed and do something relaxing for a short period. It can be reading a magazine article, listening to soft music or staring out the window. As soon as you feel sleepy go back to bed.

25. Try and get into the habit of waking up and going to the sleep at the same time each day. Your body will get into the routine, making it easier to fall asleep at the same time each night.

26. Yoga or meditation. Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

27. If you have been taking sugar in excess, well, that could be a reason for your sleeplessness too. You could also be having a tough night because you have been drinking too many fluids and feel the need to ease yourself more often. This could disturb your sleep.

Making lifestyle changes can be difficult so you shouldn’t try and implement all these tips at the same time, but adopt one or two at a time until you have a more comfortable routine. Eventually you should find it easier to fall asleep quickly each night. If you try them all and still have trouble sleeping then it is probably time to consult a doctor, as there may be medical reasons why you are having sleepless nights.

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Adding these foods to your diet may help to increase your 

1. Fish

Most fish—Boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness)

2. Brown Rice

When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) brown rice rather than lower-GI long-grain rice,

3.  Yogurt

Dairy products like yogurt and milk boast healthy doses of calcium—and there’s research that suggests being calcium-deficient may make it difficult to fall asleep

4. Whole Grains

Bulgur, barley and other whole grains are rick in magnesium—and consuming too little magnesium may make it harder to stay asleep

5. Bananas

Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness),

6. Chickpeas

Chickpeas boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness)

7.  Fortified Cereals

Fortified cereals also boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness)

8.  Warm milk 

It’s not a myth. Milk has some tryptophan, an amino acid that has a sedative-like effect, and calcium, which helps the brain use tryptophan. Plus, there’s the psychological throwback to infancy, when a warm bottle meant “relax, everything’s fine.

9 . Honey 

Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.

10. Potatoes 

A small baked spud won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effect, mash the potato with warm milk.

11. Oatmeal

Oats are a rich source of sleep-inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy — and if you’ve got the munchies, it’s filling, too.

12. Almonds

A handful of these heart-healthy nuts can send you snoozing because they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Foods that will reduce sleep

• Coffee
• Cheese
• Spicy food
• Deli meats
• Alcohol
• Milk chocolate
• Tomato sauce
• Ginseng tea
• Soy bean

Ayurvedic Remedies

Herbs

Brahmi, jatamansi, valerian and aamla are pro-sedative, meaning that they help a person to relax into sleep:

The powder of these drugs are either taken separately or together in a dose of one teaspoonful, three times a day, followed by a cup of milk. Sesame oil boiled with these powders should be used for massaging the head and body before bathing. Now, let us look about the properties of these herbs:

Valerian root: Indian valerian, also known as tagar in Hindi, works on the nerve channels by clearing out toxins from the blood, joints, tissues, colon and nerves. Its basic role is to rejuvenate. However, valerian should not be taken on its own. For, it can have a somewhat dulling effect. It is best used as part of some herbal preparation.

Jatamansi: It is called jatamansi because it resembles jata or the tangled hair of the tapasvi or ascetic. It has been found to increase levels of neurotransmitters like serotonin. It is a sedative, anti-depressant, and anti-epileptic cardio-tonic and is regarded as one of the most effective remedies for neurosis. Though it normally has a sedative effect on the central nervous system and is used to tranquillise an anxious or over-stressed person, it has been observed that it can also stimulate someone who is suffering from fatigue. This is because it balances the organs and systems of the body. It can be taken as a powder, about quarter teaspoonful at a time. Or, soak it in warm water for 4-5 hours, strain and drink preferably at bedtime.

Aswagandha: This is an overall tonic for greater vitality and longevity. It enhances coordination between the mind and senses which, according to Ayurveda, is essential for good sleep. The recommended dose is half to one teaspoonful of powder taken twice a day followed preferably by warm milk.

Brahmi: It is a powerful brain food, which supports and improves all aspects of mental functioning. It is a calming and tranquillising herb. A cup of brahmi tea or powder or any other preparation with brahmi, taken at bedtime, will induce a peaceful sleep and its regular use will help to cure insomnia.