SLEEPING PROBLEM : Of course, good sleep is necessary for optimal health and can affect hormone,mood and weight.We have all experienced trouble sleeping and it is no wonder at all.It is
due to stress,travel,illness or other temporary interruptions to your normal routine.We live in a fast paced world full of stress,anxiety and problems,that we carry to bed .Sleep problems,including sleep deprivation and restless legs syndrome are common.We complicate matter with jet lag, drinking too much alcohol or constantly staring at the mobile phone.But sleep problem are a regular occurrence and interfere with your daily life,you may be suffering from a sleep disorder.Sleep disorders are change in the way that you sleep.
TYPES OF SLEEPING DISORDER : There are numerous different types of sleep disorders.
INSOMNIA : Insomnia refers to the inability to fall asleep or to remain asleep.It is a problem if it affects your day time activities.It can be caused by jet lag,stress and anxiety, hormones, or digestive problems.It may also be a symptom of another condition.Insomnia can be very problematic for your overall health and quality of life , causing -
TYPES OF INSOMNIA : There are three types of insomnia -
PARASOMINAS : Parasominas are a class of sleep disorder that cause abnormal movements and behaviour during sleep .It include
RESTLESS LEG SYNDROME : Restless leg syndrome is a common problem among middle aged and older adults.There are many possible causes of restless legs syndrome, including Kidney failure,nerve disorders,vitamin and iron deficiencies, pregnancy and some medications.It is an overwhelming need to move the legs.The person suffering from restless legs syndrome,can feel tingling sensation in the legs .These symptoms can occure during the day but they are most prevalent at night .
NARCOLEPSY : Narcolepsy is a brain disorder that causes excessive daytime sleepiness.It is characterized by "sleep -attacks" that occure during the day.It means that you will suddenly feel
extremely tired and fall asleep without warning .This disorder can also make you physically unable to move right after waking up.
SHIFT WORK SLEEP DISORDER : In our 24 hour society ,many people have to work on night shifts,early morning shifts,or rotating shifts.These schedules force you to work when your body is
telling you to go to sleep and sleep when your body is signaling you to wake.As a result sleep hardship, you may struggle with sleepiness and mental lethargy on the job.
CIRCADIAN RHYTHM SLEEP DISORDER : Light is the main cause that affect circadian rhythm.At night when there is less light, your brain triggers the release of melatonin,which is a sleepy hormone.When the sun comes up in the morning ,the brain tells the body that it's time to wake up.When circadian rhythm are disrupted or thrown off,you may feel groggy,confused and sleepy
at inconvenient times.
DELAYED SLEEP PHASE DISORDER : It is a condition where your biological clock is delayed.So you go to sleep but wake up much later than other people.This disorder make you a night owl.It is common in teenagers, and many teens will eventually grow out of it.
HOW MUCH SLEEP DO WE REALLY NEED ?
Sleep is a vital indicator of overall health and well-being.Sleep needs are vary across age and are especially impacted by life style and health .When life gets busy it's often the first thing to get neglected or sacrificed but we must schedule sleep like any other daily activity,so it should be on your to "to-do list".
The amount of sleep ,each person need ,depends on many factors, including age ,health ,recent physical exertion,and mental activity .There is genetic influence too.Some people just
need more sleep than others and this run in families.
AGE GROUP RECOMMENDED SLEEP
New borns (0-3 months) 14-17 hours
Infants (4-11 months) 12-15 hours
Toddlers (1-2 years) 11-14 hours
Preschoolers (3-5 years) 10-18 hours
School aged children (6-13 years) 9-11 hours
Teenagers (14-17 years) 8-10 hours
Young adults (18-25 years) 7-9 hours
Adults (24-64 years) 7-9 hours
Older adults (>65 years) 7-8 hours
Getting at least eight hours of sleep can improve your immune function.
CAUSES OF SLEEP PROBLEMS :
Sleep plays a key role in our health.There are many conditions,diseases,and disorders that can cause sleep disturbances. Here are some factors which can cause sleep problem :
LIFE STYLE : People who drinks coffee ,smoke cigarettes or drink alcohol are more likely to have sleep problems then the people who do not .
SNORING : During sleep, many muscles in our body relax.If the throat muscles relax too much, our breathing may be blocked and we may snore. Allergies ,Ashthma or nasal deformities may be
the reason of snoring.
NIGHTMARES AND NIGHT TERRORS : Nightmares can be triggered by a frieghtening event,a fever ,or use of some medications or alcohol.
Night terrors are most common in pre-school children , but they also can affect adults who are suffering from emotional or psychological problems.
NIGHT SHIFT WORK : People working at night sift, feels too much sleeping problems.
MEDICATION : Many drugs disturb the sleep just like Anti-depressants,blood pressure medicines and over the counter - cold medicine.
AGING : Nearly the half of all the adults over the age of 65 have a sort of sleep problem.
PREGNANCY : Toward the end of pregnancy, some women find it difficult to sleep because of the uncomfortable size of their abdomen.Some women are too excited anxious,worried about becoming
mother to sleep well.Vivid dreams also prevent the pregnant women to sleep well.
HEART FAILURE AND LUNGS PROBLEM : Some people find it difficult to sleep because they become breathless when they lie down.It may be a symptom of heart failure and lung's problem.
PHYSICAL DISTURBANCE : Chronic pain,Arthritis,Headaches,Fibromyalgia,life stress(job loss or change ,death of a loved one or moving,and worrying.
PSYCHIATRIC DISORDER : Depression and anxiety disorder can also cause sleep problem.
ENVIRONMENT ISSUES : Bad room temperature,external noise and lights can also affect the sleep quality .
SYMPTOMS OF SLEEPING DISORDER : Mostly all of us experiences occasional sleeping problems, so how can we tell whether the problem is just a minor or a sign of more serious problem or underlying medical condition?
If you are feeling any type of above symptoms daily ,you may be dealing with a sleeping disorder.
TIPS TO SLEEP BETTER AT NIGHT :
A good sleep is as important as regular exercise and a healthy diet. In fact, many people regularly get poor sleep. If you want to optimize your health or lose weight, then getting a good sleep is one of the most important thing you can do.
Here are some tips to sleep better at night :
AVOID CONSUMING CAFFEINE LATE IN THE DAY :
When we consumed coffee late in the day, it stimulates our nervous system and may stop our body from naturally relaxing at night.Consuming coffee up to six hours before bed worsened sleep
of good quality.So to get a sleep of good quality, we should avoid taking coffee late in the day.
REDUCE LONG DAY TIME NAPS : Of course, short power naps, are beneficial but long napping during the day can negatively affect your sleep .If you have trouble sleeping at night, stop napping
MAKE A FIX SCHEDULE TO SLEEP AND WAKE : If you are suffering from sleep problems, try to get in the habit of waking up and going to bed at the similar times.After several weeks, you may not even need an alarm.
TAKE MELATONIN SUPPLEMENTS : Melatonin supplements are an extremely popular sleep aid. It improves sleep quality.Take 1-5 mg around 30-60 minutes before heading to bed.
DON'T DRINK ALCOHOL : Drinking alcohol also disturbs the sleep quality. Alcohol consumption at night time elevations in human growth hormone.So avoid alcohol before bed, as it can reduce night time melatonin production and lead to disrupted sleep patterns.
OPTIMIZE YOUR BED ROOM ENVIRONMENT : A decent environment of bed room can lessen your sleep problem.To optimize your bed room environment,try to minimize external noise,light and artificial light. Make sure your bedroom should be quite,relaxing, lean and enjoyable place.
SET THE TEMPERATURE OF YOUR BED ROOM : During the summer or in hot locations,it can be very hard to get a good night's sleep when it's too warm. Bed room temperature affects the sleep quality more than external noise. Increased body and bed room temperature can decrease sleep quality and increase wakefulness. Around 20 degree centegrade seems to be the best room temperature for a perfect sleep.
AVOID EATING LATE IN THE EVENING : Late night eating may negatively impact sleep quality .Consuming a large meal before bed can lead to poor sleep and hormone disruption.So,avoid to eat late in the evening to improve your sleep pattern.
RELAX AND CLEAR YOUR MIND IN THE EVENING : Relaxation techniques massage,listening to relaxing music,reading a book, taking a bath meditating ,deep breathing and visualization may help to fall asleep.
TAKE A RELAXING BATH OR SHOWER : A relaxing bath nor shower is another popular way to sleep better .If you do not want to take a full bath at night,feet bath also can help you to relax and
improve sleep quality.
GET A COMFORTABLE BED ,MATTRESS AND PILLOW : Your bed ,mattress and pillow can greatly impact your sleep quality.So try to buy a high quality mattress and bedding every 5-8 years.
EXERCISE REGULARLY : Regular exercise during day light hours,is one of the best way to improve sleep quality.
DON'T DRINK ANY LIQUID BEFORE BED : Drinking large amounts of liquids before bed can lead to the problem of sleep.Try not to drink any fluids 1-2 hours before going to bed.
RULE OUT A SLEEP DISORDER : An underlying health condition may be the cause of your sleep problems.If you have always struggled with sleep,it may be wise to consult with your doctor.
REDUCE BLUE LIGHT EXPOSURE IN THE EVENING : Blue -light is also a reason to disturbe the sleep -quality.There are some methods you can use to reduce night time blue light exposure :
sleep plays a key role in our health.Having trouble falling and staying asleep is not only frustrating bu it can also affect our mental and physical health.If you are interested in optimal health ,then you should make sleep a top priority and incorporate some of the tips above.
THE BEST FOOD YOU CAN EAT BEFORE BED TO ENHANCE YOUR SLEEP QUALITY
Getting good and uninterrupted sleep is most important for your overall health.It reduces the risk of developing certain chronic illness and boost the immune system too.Sleep of 7-9 hours each night
is recommended generally but many people struggle to get enough.
By making change in your diet , you can promote good sleep because some foods have sleep-promoting properties.So, before bed ,you can eat these food to enhance your sleep quality :
ALMONDS : It has been claimed that almonds may help to boost sleep quality because it is a source of the sleep-regulating hormone MELATONIN. Only one ounce of almonds can provide us 19%
of magnesium which is the daily need.Consuming sufficient amount of magnesium may improve sleep quality ,especially for those who have INSOMNIA .It also reduces the level of the CORTISOL
,a stress hormone, which interrupts sleep.If you want to eat almonds before bed to determine if they impact your sleep quality,a handful of almonds are sufficient.
CHEMOMILE TEA : Chemomile tea contains anti-oxidants that may promote sleeping quality. By drinking chamomile tea,we can improve overall sleep quality .If you want to improve the quality
of your sleep,you can start drinking chamomile tea before going to bed.
KIWI : Kiwis are also one of the best food to eat before bed.It contains SEROTONIN, a brain chemical that regulates sleep-cycle.Vitamin C and carotenoids ,in kiwi ,are also responsible
for sleep-promoting effects.Eating 1 or 2 medium size kiwi before bed may help you fall asleep faster and stay asleep longer.
TART CHERRY JUICE : Tart cherry juice is also known to promote sleepiness and to relieve insomnia.It contains melatonin, a hormone which regulates internal clock and signals of our body to
prepare for sleep.So drinking tart cherry juice before bed may improve your sleep.
WALNUTS : Walnuts are one of the best food sources of the sleep regulating hormone.
MELATONIN : The fatty acids of walnuts are also responsible for a good sleep quality .So, if
you are struggling with sleep ,eat a handful of walnuts to get a pleasing sleep.
WHITE-RICE : White-rice is a high glycemic index food. By eating it,a few hours before bed, you can find a good sleep.Higher rice intake was associated with better and longer sleep.
MILK : Milk contains TRYPTOPHAN,so it helps to gain a good sleep.
OAT MEAL : Oats are a good source of melatonin .So,by eating it before bed ,you may find a proper sleep.
COTTAGE CHEESE : Cottage cheese contains CASIN, which sustains overnight muscles repair and growth when consumed before bed.
BANANAS : Bananas are a good source of TRYPTOPHAN and MAGNESIUM.So it helps to get a good night's sleep.
Sleep plays a key role in our health. Good and uninterrupted sleep are the top priority for optimal health and well being.
HOW ARE THE SLEEP DISORDER TREATED ?
The treatment of sleep disorder can be different on the type and the underlying cause.However,it involve a combination of medical treatments and life -style changes .
MEDICAL TREATMENTS : For sleep disturbances ,medical treatment might involve any of the following :
LIFE STYLE CHANGES : If you want to improve the quality of sleep, then you will have to change your life style.You may want to
If the above treatment is not working to maintain a quality sleep,you should call a doctor.
I HOPE ALL OF YOU WILL FIND THE ARTICLE HELPFUL.
due to stress,travel,illness or other temporary interruptions to your normal routine.We live in a fast paced world full of stress,anxiety and problems,that we carry to bed .Sleep problems,including sleep deprivation and restless legs syndrome are common.We complicate matter with jet lag, drinking too much alcohol or constantly staring at the mobile phone.But sleep problem are a regular occurrence and interfere with your daily life,you may be suffering from a sleep disorder.Sleep disorders are change in the way that you sleep.
TYPES OF SLEEPING DISORDER : There are numerous different types of sleep disorders.
INSOMNIA : Insomnia refers to the inability to fall asleep or to remain asleep.It is a problem if it affects your day time activities.It can be caused by jet lag,stress and anxiety, hormones, or digestive problems.It may also be a symptom of another condition.Insomnia can be very problematic for your overall health and quality of life , causing -
- Depression
- Difficulty in concentrating
- Irritability
- Weight gain
- Impaired work
TYPES OF INSOMNIA : There are three types of insomnia -
- Chronic insomnia
- Intermittent insomnia
- Transient insomnia
- CHRONIC INSOMNIA : When insomnia happens on a regular basis for at least one month ,it is called chronic insomnia.
- INTERMITTENT INSOMNIA : When insomnia happens periodically ,it is called intermittent insomnia .
- TRANSIENT INSOMNIA : When insomnia lasts for just a few nights at a time, it is called transient insomnia.
SLEEP APNEA : Apnea means "no airflow".Sleep Apnea is characterized by pauses in breathing during sleep.Abnormal breathing during sleep can affect people of any age.In many cases of sleep
Apnea, the obstruction in the airway is only partial.PARASOMINAS : Parasominas are a class of sleep disorder that cause abnormal movements and behaviour during sleep .It include
- Sleep walking
- Sleep talking
- Groaning
- Night mares
- Bed wetting
- Teeth grinding
RESTLESS LEG SYNDROME : Restless leg syndrome is a common problem among middle aged and older adults.There are many possible causes of restless legs syndrome, including Kidney failure,nerve disorders,vitamin and iron deficiencies, pregnancy and some medications.It is an overwhelming need to move the legs.The person suffering from restless legs syndrome,can feel tingling sensation in the legs .These symptoms can occure during the day but they are most prevalent at night .
NARCOLEPSY : Narcolepsy is a brain disorder that causes excessive daytime sleepiness.It is characterized by "sleep -attacks" that occure during the day.It means that you will suddenly feel
extremely tired and fall asleep without warning .This disorder can also make you physically unable to move right after waking up.
SHIFT WORK SLEEP DISORDER : In our 24 hour society ,many people have to work on night shifts,early morning shifts,or rotating shifts.These schedules force you to work when your body is
telling you to go to sleep and sleep when your body is signaling you to wake.As a result sleep hardship, you may struggle with sleepiness and mental lethargy on the job.
CIRCADIAN RHYTHM SLEEP DISORDER : Light is the main cause that affect circadian rhythm.At night when there is less light, your brain triggers the release of melatonin,which is a sleepy hormone.When the sun comes up in the morning ,the brain tells the body that it's time to wake up.When circadian rhythm are disrupted or thrown off,you may feel groggy,confused and sleepy
at inconvenient times.
DELAYED SLEEP PHASE DISORDER : It is a condition where your biological clock is delayed.So you go to sleep but wake up much later than other people.This disorder make you a night owl.It is common in teenagers, and many teens will eventually grow out of it.
HOW MUCH SLEEP DO WE REALLY NEED ?
Sleep is a vital indicator of overall health and well-being.Sleep needs are vary across age and are especially impacted by life style and health .When life gets busy it's often the first thing to get neglected or sacrificed but we must schedule sleep like any other daily activity,so it should be on your to "to-do list".
The amount of sleep ,each person need ,depends on many factors, including age ,health ,recent physical exertion,and mental activity .There is genetic influence too.Some people just
need more sleep than others and this run in families.
AGE GROUP RECOMMENDED SLEEP
New borns (0-3 months) 14-17 hours
Infants (4-11 months) 12-15 hours
Toddlers (1-2 years) 11-14 hours
Preschoolers (3-5 years) 10-18 hours
School aged children (6-13 years) 9-11 hours
Teenagers (14-17 years) 8-10 hours
Young adults (18-25 years) 7-9 hours
Adults (24-64 years) 7-9 hours
Older adults (>65 years) 7-8 hours
Getting at least eight hours of sleep can improve your immune function.
CAUSES OF SLEEP PROBLEMS :
Sleep plays a key role in our health.There are many conditions,diseases,and disorders that can cause sleep disturbances. Here are some factors which can cause sleep problem :
LIFE STYLE : People who drinks coffee ,smoke cigarettes or drink alcohol are more likely to have sleep problems then the people who do not .
SNORING : During sleep, many muscles in our body relax.If the throat muscles relax too much, our breathing may be blocked and we may snore. Allergies ,Ashthma or nasal deformities may be
the reason of snoring.
NIGHTMARES AND NIGHT TERRORS : Nightmares can be triggered by a frieghtening event,a fever ,or use of some medications or alcohol.
Night terrors are most common in pre-school children , but they also can affect adults who are suffering from emotional or psychological problems.
NIGHT SHIFT WORK : People working at night sift, feels too much sleeping problems.
MEDICATION : Many drugs disturb the sleep just like Anti-depressants,blood pressure medicines and over the counter - cold medicine.
AGING : Nearly the half of all the adults over the age of 65 have a sort of sleep problem.
PREGNANCY : Toward the end of pregnancy, some women find it difficult to sleep because of the uncomfortable size of their abdomen.Some women are too excited anxious,worried about becoming
mother to sleep well.Vivid dreams also prevent the pregnant women to sleep well.
HEART FAILURE AND LUNGS PROBLEM : Some people find it difficult to sleep because they become breathless when they lie down.It may be a symptom of heart failure and lung's problem.
PHYSICAL DISTURBANCE : Chronic pain,Arthritis,Headaches,Fibromyalgia,life stress(job loss or change ,death of a loved one or moving,and worrying.
PSYCHIATRIC DISORDER : Depression and anxiety disorder can also cause sleep problem.
ENVIRONMENT ISSUES : Bad room temperature,external noise and lights can also affect the sleep quality .
SYMPTOMS OF SLEEPING DISORDER : Mostly all of us experiences occasional sleeping problems, so how can we tell whether the problem is just a minor or a sign of more serious problem or underlying medical condition?
- Feeling irritable or sleepy during the day.
- Feeling difficulty in staying awake when sitting ,watching television or reading.
- Feeling very tired while driving.
- Have a difficulty in concentrating.
- Often get told by other that you look tired.
- React slowly.
- Having trouble in controlling emotions.
- Feel like you have to take a nap almost everyday.
- Require caffeinated beverages to keep yourself going.
If you are feeling any type of above symptoms daily ,you may be dealing with a sleeping disorder.
TIPS TO SLEEP BETTER AT NIGHT :
A good sleep is as important as regular exercise and a healthy diet. In fact, many people regularly get poor sleep. If you want to optimize your health or lose weight, then getting a good sleep is one of the most important thing you can do.
Here are some tips to sleep better at night :
AVOID CONSUMING CAFFEINE LATE IN THE DAY :
When we consumed coffee late in the day, it stimulates our nervous system and may stop our body from naturally relaxing at night.Consuming coffee up to six hours before bed worsened sleep
of good quality.So to get a sleep of good quality, we should avoid taking coffee late in the day.
REDUCE LONG DAY TIME NAPS : Of course, short power naps, are beneficial but long napping during the day can negatively affect your sleep .If you have trouble sleeping at night, stop napping
MAKE A FIX SCHEDULE TO SLEEP AND WAKE : If you are suffering from sleep problems, try to get in the habit of waking up and going to bed at the similar times.After several weeks, you may not even need an alarm.
TAKE MELATONIN SUPPLEMENTS : Melatonin supplements are an extremely popular sleep aid. It improves sleep quality.Take 1-5 mg around 30-60 minutes before heading to bed.
DON'T DRINK ALCOHOL : Drinking alcohol also disturbs the sleep quality. Alcohol consumption at night time elevations in human growth hormone.So avoid alcohol before bed, as it can reduce night time melatonin production and lead to disrupted sleep patterns.
OPTIMIZE YOUR BED ROOM ENVIRONMENT : A decent environment of bed room can lessen your sleep problem.To optimize your bed room environment,try to minimize external noise,light and artificial light. Make sure your bedroom should be quite,relaxing, lean and enjoyable place.
SET THE TEMPERATURE OF YOUR BED ROOM : During the summer or in hot locations,it can be very hard to get a good night's sleep when it's too warm. Bed room temperature affects the sleep quality more than external noise. Increased body and bed room temperature can decrease sleep quality and increase wakefulness. Around 20 degree centegrade seems to be the best room temperature for a perfect sleep.
AVOID EATING LATE IN THE EVENING : Late night eating may negatively impact sleep quality .Consuming a large meal before bed can lead to poor sleep and hormone disruption.So,avoid to eat late in the evening to improve your sleep pattern.
RELAX AND CLEAR YOUR MIND IN THE EVENING : Relaxation techniques massage,listening to relaxing music,reading a book, taking a bath meditating ,deep breathing and visualization may help to fall asleep.
TAKE A RELAXING BATH OR SHOWER : A relaxing bath nor shower is another popular way to sleep better .If you do not want to take a full bath at night,feet bath also can help you to relax and
improve sleep quality.
GET A COMFORTABLE BED ,MATTRESS AND PILLOW : Your bed ,mattress and pillow can greatly impact your sleep quality.So try to buy a high quality mattress and bedding every 5-8 years.
EXERCISE REGULARLY : Regular exercise during day light hours,is one of the best way to improve sleep quality.
DON'T DRINK ANY LIQUID BEFORE BED : Drinking large amounts of liquids before bed can lead to the problem of sleep.Try not to drink any fluids 1-2 hours before going to bed.
RULE OUT A SLEEP DISORDER : An underlying health condition may be the cause of your sleep problems.If you have always struggled with sleep,it may be wise to consult with your doctor.
REDUCE BLUE LIGHT EXPOSURE IN THE EVENING : Blue -light is also a reason to disturbe the sleep -quality.There are some methods you can use to reduce night time blue light exposure :
- Wear glasses that block blue light
- Download an app such as f.lux to block the blue light of your computer or laptop.
- Install an app that blocks blue light on your smartphone.
- Stop watching T.V and turn off any bright light two hours before heading to bed.
sleep plays a key role in our health.Having trouble falling and staying asleep is not only frustrating bu it can also affect our mental and physical health.If you are interested in optimal health ,then you should make sleep a top priority and incorporate some of the tips above.
THE BEST FOOD YOU CAN EAT BEFORE BED TO ENHANCE YOUR SLEEP QUALITY
Getting good and uninterrupted sleep is most important for your overall health.It reduces the risk of developing certain chronic illness and boost the immune system too.Sleep of 7-9 hours each night
is recommended generally but many people struggle to get enough.
By making change in your diet , you can promote good sleep because some foods have sleep-promoting properties.So, before bed ,you can eat these food to enhance your sleep quality :
ALMONDS : It has been claimed that almonds may help to boost sleep quality because it is a source of the sleep-regulating hormone MELATONIN. Only one ounce of almonds can provide us 19%
of magnesium which is the daily need.Consuming sufficient amount of magnesium may improve sleep quality ,especially for those who have INSOMNIA .It also reduces the level of the CORTISOL
,a stress hormone, which interrupts sleep.If you want to eat almonds before bed to determine if they impact your sleep quality,a handful of almonds are sufficient.
CHEMOMILE TEA : Chemomile tea contains anti-oxidants that may promote sleeping quality. By drinking chamomile tea,we can improve overall sleep quality .If you want to improve the quality
of your sleep,you can start drinking chamomile tea before going to bed.
KIWI : Kiwis are also one of the best food to eat before bed.It contains SEROTONIN, a brain chemical that regulates sleep-cycle.Vitamin C and carotenoids ,in kiwi ,are also responsible
for sleep-promoting effects.Eating 1 or 2 medium size kiwi before bed may help you fall asleep faster and stay asleep longer.
TART CHERRY JUICE : Tart cherry juice is also known to promote sleepiness and to relieve insomnia.It contains melatonin, a hormone which regulates internal clock and signals of our body to
prepare for sleep.So drinking tart cherry juice before bed may improve your sleep.
WALNUTS : Walnuts are one of the best food sources of the sleep regulating hormone.
MELATONIN : The fatty acids of walnuts are also responsible for a good sleep quality .So, if
you are struggling with sleep ,eat a handful of walnuts to get a pleasing sleep.
WHITE-RICE : White-rice is a high glycemic index food. By eating it,a few hours before bed, you can find a good sleep.Higher rice intake was associated with better and longer sleep.
MILK : Milk contains TRYPTOPHAN,so it helps to gain a good sleep.
OAT MEAL : Oats are a good source of melatonin .So,by eating it before bed ,you may find a proper sleep.
COTTAGE CHEESE : Cottage cheese contains CASIN, which sustains overnight muscles repair and growth when consumed before bed.
BANANAS : Bananas are a good source of TRYPTOPHAN and MAGNESIUM.So it helps to get a good night's sleep.
Sleep plays a key role in our health. Good and uninterrupted sleep are the top priority for optimal health and well being.
HOW ARE THE SLEEP DISORDER TREATED ?
The treatment of sleep disorder can be different on the type and the underlying cause.However,it involve a combination of medical treatments and life -style changes .
MEDICAL TREATMENTS : For sleep disturbances ,medical treatment might involve any of the following :
- Sleeping pills
- Melatonin supplements
- Allergy or cold medication
- Breathing device or surgery
- A dental guard
LIFE STYLE CHANGES : If you want to improve the quality of sleep, then you will have to change your life style.You may want to
- Create and stick to a regular sleeping schedule
- Drink less water before bed time
- Limit your caffeine intake
- Eat less carbohydrate before bed time
- Avoid tobacco and alcohol
- Reduce stress and anxiety by exercise
- Include more vegetables in your diet and reduce sleeping schedule
If the above treatment is not working to maintain a quality sleep,you should call a doctor.
I HOPE ALL OF YOU WILL FIND THE ARTICLE HELPFUL.
Best read about sleeping problem and thank you so much for writing this article!!
ReplyDeleteoye best readjust little bit apply over it.
DeleteAmazing read🤐🤐🤐
ReplyDeletehey! mohini didi plzz give some advise to sakshi
ReplyDeleteSuch a nice post. Thanks for sharing this informative blog with us, you can read more detail about sleep problem on my official page Sleep Disorder Treatment in Ludhiana.
ReplyDelete