How to Sleep Better At Night ? A good night’s sleep is extremely important to our health, if not sleeping well at night in the long term it will cause great harm to health, can say sleep plays a role extremely important in our lives. Over the past few decades, both the quality and quantity of sleep in the world have decreased. In fact, many people often sleep poorly, according to statistics, 1 out of every 3 with chronic insomnia; 1/3 of the world’s population has insomnia or trouble sleeping, especially at night. Insomnia or trouble sleepingseems to have become an illness of the times. There are many facts that prove the harmful effects of insomnia, difficulty sleeping, not having a good night’s sleep is extremely large, whereas if you have a good night’s sleep, it will bring many benefits natural health without using any medicine or food, can say that good sleep at night is a natural panacea good for our health.
If you are a person who often has trouble sleeping or insomnia at night, this information is for you. This information is summarized and has been proven in practice, it will help you have a better view of the importance of sleep and how to get a good night’s sleep. This article consists of 3 parts, need to read each part carefully to be able to understand and apply it to your sleep, helping you improve health and improve the quality of sleep.
1. Why do we need sleep? The mechanism of processing of the human body system before midnight and early in the morning.
Wow, you’re probably wondering why am I talking about this? What does it have to do with sleep? Please, it is very related, because that the human body is like a machine that operates continuously for 24 hours a day. Our bodies will also need to rest and recharge, just like we need air and food. During sleep, the bodies recover and restore their chemical balance, which process takes place at the end of the day (before midnight and early in the morning). At that time the human body necessary to take a break to reconstruct or excrete wastes and toxins from the body. Much evidence has shown that if our body sleeps deeply at this stage, this process will take place smoothly as well as help our body fully regenerate and ensure the removal of toxins from the bodies the most effective way. If our body does not sleep deeply or insomnia, this process will have a negative effect, meaning that the body can not perform the process renewable and recharge. Will therefore cause lead to harm to the body parts, impairment of body health. Sleep and good sleep are required, therefore, a must for each of us. Ours sleep stages as below:
- Phase 1: From 21:00 to 23:00: The immune system eliminates toxins. Need to keep the body in a quiet state, relaxes.
- Phase 2: From 23:00 to 1:00: the body sleeps deeply.
- Phase 3: From 1 hour to 3 hours: gallbladder performs poisoning training, need deep sleep;
- Stage 4: From 0 hrs to 4 hrs: The spinal cord makes blood, need deep sleep.
- Stage 5: From 5 am to 7 pm: Old intestines are toxic, need to wake up and go to the toilet.
- Stage 6: From 7 am to 9 pm: The young intestine absorbs nutrients, so need eat breakfast.
We can see that the body needs 5 phase of time for body parts regenerate functions, most of this stage requires our bodies to sleep deeply and sleep as well as possible. Therefore, good sleep and deep sleep at night are essential for our bodies. Besides keeping your heart healthy, good sleep is one of the two main factors affecting our health.
The benefits as well as the health effects if we do not have a good night’s sleep (insomnia, trouble sleeping) at night.
2. Health effects of insomnia or poor sleep at night
Insomnia and sleep deprivation can be so devastating body and effects on children’s health, longevity, productivity and daily activities people. A report by the Centers for Disease Control and Prevention concluded: The long-term effects of sleep deprivation it depletes your mental abilities and puts your physical health at risk. Science has linked poor sleep to all sorts of health problems, from weight gain to a weakened immune system, insomnia or poor sleep that not only makes you feel unsteady but also increase your cardiovascular disease, cancer and obesity. People with insomnia, poor sleep tend to suffer from depression and are associated with mental illness, including an increased risk of suicide. In addition, it also affects the central organs, and systems of the human body, specifically as follows:
a) Central nervous system
The central nervous system is central in the human body like the information highway for the body. Sleep is necessary to keep it working properly, but if insomnia, chronic sleep deprivation will disrupt this system and exhaust your brain, you will find it harder to concentrate or learn new things; it also increases the negative influence on your mental ability and emotional state. You may feel more anxious or more prone to mood swings or influencing decision making and creation processes. If insomnia and sleep deprivation continue for long enough, you may begin to hallucinate – seeing or hearing things not real. Insomnia, sleep deprivation can also trigger mania which can cause excessive depression or cause sleep deprivation out of your control and can be extremely dangerous if you are driving. It can also make you vulnerable to injuries and falls.
b) Immune system
While you sleep, your immune system produces protective, anti-infectious and anti-bacterial, viral properties and produces energy to protect your body against disease. Insomnia, sleep deprivation prevents the immune system from building these protective mechanisms that take longer to recover from illness.
c) Respiratory system
The relationship between sleep and the respiratory system is a two-way relationship. If you have insomnia, a lack of sleep will cause breathing disorders at night, and this disorder can disrupt your sleep and reduce the quality of the respiratory system. When you wake up due to lack of sleep, you are more susceptible to respiratory infections such as the common cold and flu. Lack of sleep can also make existing respiratory illnesses worse, especially with chronic lung disease. It is terrible if chronic lung disease associated with lack of sleep.
d) Digestive system
Along with overeating and do not exercising often, insomnia, sleep deprivation is factor leading to the risk of overweight and obesity. Sleep affects the control of hunger and fullness. A lack of sleep can also make you feel too tired to exercise. Over time, reduced physical activity can cause you to gain weight. Lack of sleep also causes your body to produce higher insulin levels after you eat. Insulin controls your blood sugar. If this amount is higher than normal, it will promote fat storage and increase the risk of diabetes.
e) Cardio-vascular system
Sleep affects processes that keep the heart and blood vessels healthy. It also plays an important role in your body’s ability to heal blood vessels and heart. People who don’t get enough sleep are more likely to have a cardiovascular risk such as heart attack and stroke.
f) The endocrine system
The endocrine system has the function of producing hormones. To produce hormones, you need at least THREE HOURS OF SLEEP. Insomnia, sleep deprivation that keeps you up can affect the growth hormone production, especially in children and adolescents. These hormones help build muscle mass and repair cells and tissues.
IMPORTANT: Insomnia, lack of sleep are causes of many different diseases.
3. How to sleep properly and how to have a good night’s sleep
In order to sleep properly and have a good night’s sleep, we need to follow these basic principles:
a) Sleeping time: The best sleep time is no later than 23 o’clock in the night. The time between 23:00 pm and 4:00 am been extremely important, you need to make sure you have a good and deep sleep at this time.
b) Duration of sleep: Many people think that sleeping 8 hours a day is enough sleep, but realistic can vary from person to person. The amount of sleep for most people ranges from 7 to 9 hours. However, as you get older, the average number of hours of sleep decreases to 7 to 8 hours, with some people sleeping even less. The prestigious sleep research organizations have made the following reasonable sleep recommendations by age:
• Newborns need 20 hours/day, the greater the child’s sleep time will be reduced, up to 6 years old children need 10 hours – 12 hours/day to sleep.
• Teenagers (14-17 years old) need 8-10 hours of sleep a day.
• Young people and adults (18-64 years old) need 7 – 9 hours of sleep a day.
• Older people (over 65 years old) need 7 – 8 hours of sleep per day.
ADVICE: THE BEST TIME TO SLEEP IS FROM 23:00 TO 7:00 AM.
Us wish we could get enough sleep or sleep well, but nowadays due to the pressure the work of life, many of us often lose sleep or cannot have a good sleep as expected, if we fall into this case, many people often choose to use supportive drugs from sleeping pills; this way in the long term will cause many dangerous health consequences. The below will guide the 9 way for getting a good night’s sleep naturally, making it easier to sleep.
9 way for a good night’s sleep
1. Reduce exposure to blue light when sleeping.
Exposure to light at night will affect circadian rhythms, keeping your brain active, which will make it harder for you to sleep. You need to reduce or turn off all the blue light sources around you such as: electronic devices, smartphones and computers, TV lights…
2. Limit caffeine use before 6 hours at bedtime
Caffeine has many benefits, which can help us increase our focus. However, when consumed late in the day, caffeine stimulates the nervous system and can prevent the body from relaxing naturally at night. If you use caffeine before bedtime will significantly reduce the quality of sleep. Therefore, don’t drink large amounts of coffee after 3 or 4 pm, especially if your body is sensitive to caffeine. If you crave a cup of coffee in the late afternoon or evening, try coffee without caffeinated.
3. Do not drink alcohol or use strong stimulants before sleeping
Having a few drinks at night can interfere with sleep. Wine is known to cause or increase symptoms of sleep apnea, snoring, and disrupting sleep. Should be avoided drink Alcohol before going to bed, as it can disrupt sleep and cause other health risks.
4. Create a clean and beautiful green bedroom environment.
The bedroom environment and its settings are the main factors to get a good night’s sleep. These factors include temperature, noise, and outside light. External noise can cause poor sleep and long-term health problems. In a study of the bedroom environment, about 60% of participants found improved sleep quality when noise and light were reduced. To create your bedroom environment, try to minimize outside noise, light and artificial light from devices like alarm clocks. In addition, it is necessary to set the bedroom temperature suitable for the weather and outside temperature, if in the summer or in hot places, it will be difficult to get a good night’s sleep when it is too warm, you need to find out and adjust the temperature for the most comfortable feeling and make sure the bedroom is a quiet, relaxing, clean and enjoyable place.
5. Relax and unwind in the evening.
You need to make a habit of relaxing before bed to help you can sleep easier. Bedtime relaxation techniques have been shown to improve sleep quality, another popular technique used to treat insomnia such as relaxing music listening, reading, hot baths. Bathing is another popular way to sleep better, which can help improve overall sleep quality and help people – especially older people – sleep faster. Taking a hot bath 90 minutes before bed helps to improve the quality of sleep and helps you sleep better. In addition, if you do not want to shower at night, just a foot bath with hot water will help you relax and improve sleep.
6. Equipp with a comfortable bed, mattress and pillow
In addition to a relaxing environment, bed quality can also affect sleep, new beds and mattresses have been shown to reduce back pain, shoulder pain and stiffness. It also helps improve sleep quality, if poor quality beds can lead to increased back pain, you should upgrade your bedding at least every 3 years to ensure health and have a good night’s sleep.
7. Do not exercise before bed
Exercise is one of the best ways to improve sleep and health. Exercise will help halve the amount of time needed to sleep and provide additional sleep time at night. In people with severe insomnia, exercise offers more benefits than most medications. Although daily exercise is the key to a good night’s sleep, doing it too late in the day before bed can cause sleep problems and not make you sleep well due to arousal, body when exercising.
8. Do not drink a lot of water before going to bed.
Drinking lots of water can cause urination at night. It will affect and disrupt the quality of your sleep. Try not to drink any liquids before going to bed. The best way you should drink a small glass of warm, small water before bed.
9. Apply the night menu scientifically.
Many studies as well as newspapers point out the harmful effects of eating at night, however, if we eat right and scientifically on at night, it is a simple way to improve health; nourish sleep and enhances sleep quality. Depending on the taste or circumstances that can apply all or 01 parts of this menu:
– Warm milk: A cup of warm milk at night can limit the amount of cortisol produced in the blood, helping to reduce stress and fatigue, contributing to improving the quality of sleep.
– Chrysanthemum tea: Not only is a nutritious drink, chamomile tea also has antibacterial effects, increase resistance, reduce blood fat, beautiful skin, detoxify heat, relieve stress and special, effectively treat insomnia.
– Soy dishes: Soy foods are especially useful for people who are in menopause. Research shows that compounds in soy sprouts have mechanisms and effects in maintaining femininity, stabilizing mood and improving physique. From there, help reduce menopausal symptoms and sleep better.
Bananas contain an essential amino acid that helps the body produce hormones that help boost brain function, reduce anxiety disorders, stabilize mood and effectively treat insomnia.
– Fish: Results of a study conducted by scientists at the University of Pennsylvania (USA) said that high levels of vitamin B6 and in fish, especially salmon and tuna, will Helps boost brain and improve sleep significantly.
The bottom line: Along with nutrition and exercise, good sleep is one of the pillars of health. Good sleep is a good way to boost health and the immune system. You simply cannot achieve optimal health without sleep care. Sleep plays an important role for health. Without a good night’s sleep, not getting enough sleep will increase the risk of obesity; risk of heart disease and type diabetes. If you want to optimize your health, you should putting night’s sleep is a top priority and follow some of the above recommendations.
This is how I have been excute for a long time and it has helped me to bring a lot of health benefits. You can refer to it and apply yourself.
1. Take a nap for at least 15 minutes between 11:30 hrs and 13:00 hrs.
2. Sleep at night: Do not sleep later than 23 hours, and sleep continuously for at least until 4 am (preferably until 7 am).
3. Absolutely do not use alcohol, beer, coffee or other strong stimulants before going to bed.
4. Apply a late-night menu to enhance sleep quality and help sleep better.
5. Maintain a calm state, don’t worrying and a light mood before bed such as: relaxing music listening, reading, hot bath.
We often say: Health is gold. Start accumulating gold through improving your daily sleep. Please apply and share it to many people so that you can be able to improve your health.