Getting a good night’s sleep

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Getting a good night’s sleep

Trouble falling asleep, interrupted sleep, and staying awake at night; are just a few of the 80+ existing sleep problems. Worryingly, nearly 30% of the population cannot sleep or sleep too little so often that it becomes “normal” for them. Of course, physical discomfort can interfere with good sleep, such as room temperature, feeling unwell, pain, and noise. There are others, for example, changing the clock, as when changing time zones.

Our bodies follow a “circadian rhythm,” which is the approximately 24-hour period of our internal biological clock and is essential for controlling sleep patterns, body temperature, hormone activity, cell regeneration, and brain wave activity. We are aware of the common symptoms of lack of sleep, such as fatigue and lack of concentration during the day, but others are less well known. Lack of sleep can lead to weight gain and high blood pressure.

When you don’t get enough sleep regularly, your immune system is suppressed, so you can become more vulnerable to disease and fight it for longer. Plus, your body produces less growth hormone, which fights to age. A stress response occurs that affects the blood vessels of the skin, which again contributes to aging. Thus, sleep deprivation can affect your life expectancy.

People who work night shifts also suffer from sleep deprivation. Waking at night alters your body’s circadian rhythm and slows down the rate at which energy is burned. Your cell regeneration process is also disrupted, so cell regeneration and regrowth are not as effective. Thus, regular night shifts can cause obesity and skin fatigue.

How long will sleep last? While this varies from person to person, most adults need 7-8 hours, while babies and young children who are growing up need much more, and older adults need less, perhaps even up to 6 hours a day. Surprisingly, you can also suffer from too much sleep. Sleeping too long can lead to a vicious cycle of low energy, feeling tired and needing to sleep more, and ultimately can lead to depression. Researchers at the University of Warwick found that sleeping more than 8 hours or less than 5 hours a night can double the risk of heart disease.

How well you sleep is equally important. Some people think that sleep duration is not so important if you fall into deep sleep. So when are we going to get there? There are four stages of sleep. The first is right after you fall asleep and is light. The muscles relax, and the heart slows down.

How well you sleep is equally important. Some people think that sleep duration is not that important if you fall into deep sleep. So when do we get there? There are four stages of sleep. The first is right after you fall asleep and is light. The muscles relax, and the heart slows down.

In REM sleep, we process information from that day. It is understood that sleep problems can cause physical and mental issues.

Aids to sleep

It is often said that a daily routine helps you get a good night’s sleep. Parenting books recommend this for babies, and adults should adopt the same recipe for themselves. If you go to bed drunk or take sleeping pills, although you can fall asleep quickly, your slow or slow sleep is disrupted. Avoid caffeine and carbonated drinks before bed. It is advisable to sleep in the bedroom and not watch TV or work at the computer.

Many people think that medicinal herbs help. For children, California poppy tincture has mild sedative properties. A traditional American Indian recipe, it can help with difficulty falling asleep and waking up at night. Herbs for adults include:

Rhodiola Rosea to increase serotonin levels and relieve depression;

B-complex, especially B6 with folic acid, for increasing serotonin levels, relieving leg cramps and restless legs syndrome;

Valerian helps to fall asleep and promotes deeper or slower wave sleep;

Magnesium reduces muscle tension;

L-tryptophan is beneficial for insomnia because it shortens the time you fall asleep;

Verbena soothes and restores the nervous system, a relaxing herb.

As an aromatherapy enthusiast, I always have oil on hand that will help with most ailments. There are several ways to apply the oil. A favorite recommendation from beauty editors is to take a bath, but make sure you have nothing else to do after that. Never drop a pure essential oil into the tub. An essential oil dissolved in water can burn you, and it also needs a fatty substance to spread, so dilute it with a carrier oil (such as almond oil, sunflower oil, olive oil) or milk before dissolving it in bathwater.

Another way to use oil is in a burner, where hot or cold air disperses the scent around the room. You can rub the oils into your skin by diluting them again with a carrier oil first. The last way is to drip the oil directly onto the bedding for you to inhale. I prefer to use a cloth or handkerchief in case the smell gets too intense. Remember also that the scent will last all night so that you can remove it with a rag in the morning. Oils for use: bergamot, chamomile, lavender, marjoram, lemon balm, neroli, rose absolute, rosewood, vetiver.

The last recommendation you might have tried while preparing for your exams is to read a book in bed. No, not exciting, from which it is impossible to break away, I mean the tutorial. I guarantee you will snore within 5 minutes.

About the Author

Doreen has been passionate about massage since she was 15. She still has this passion and offers massages, exceptional facials, and other beauty treatments at her home salon in Surrey. With whatever energy she has left, she will swallow all the beauty pages of all the magazines that fall into her hands!

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