Experts have long emphasised the importance of sleep and ‘rest’ to the human
system. It is agreed that the human system requires about eight hours of sleep
within a whole day in order to maintain a healthy body and a balanced mental
state of well being. It is a proven fact
that inadequate sleep contributes in no small measure towards many forms of
health debility or malfunction. Some of the health problems that can be caused by
lack of good sleep or insomnia are such as – reduced immune system, rapid or
premature ageing, headaches, high blood pressure, and the risk of heart disease.
On the other hand, adequate sleep
that ensures a well rested body and mind
condition will enable the following specific health benefits: You will have a
normal blood pressure, reduced risk of heart disease, a happier you, and
radiating youthfulness. Adequate sleep also helps you to maintain a reasonable
stress level as well as an immune system boost and mental alertness, etc.
![]() |
A pleasant sleep |
Luckily too nature is richly
endowed with ways through which you can get back your health by the enablement
of proper and adequate sleep routine. Also, there are life style behaviours
that are absolutely necessary to achieving these same results.
1. You should take lots of bananas: bananas contain lots
of potassium and Vitamin B6 which is needed to produce melatonin - a sleep
inducing hormone that is triggered by darkness.
2. Yoghourt which is sometimes referred to as curd, is
very helpful in your bid to try and get enough good sleep. Curd can also be
massaged into the head at the same time – it will help induce sleep and take
care of your insomnia. Sounds strange, isn’t it?
3. Fish is also very good for you if you are trying to
get good sleep. The reason is that most fish, especially salmon, tuna, halibut,
etc, also contain a good quantity of Vitamin B6 which induces sleep. This B
vitamin is that which is essential for the metabolism of amino acids and starch.
4. Make a night cap of a glass of warm milk; milk like
order dairy foods contain tryptophan, a substance which promotes sleep in the
individual.
5. Honey can have a somewhat hypnotic effect on you; you
should take honey to treat insomnia by mixing two teaspoonfuls in a full glass
of water - preferably warm, before bed time.
6. Take light snacks of carbohydrate-rich foods such as
crackers (biscuits) and the like including cereals, just before you go to bed.
This has a way of inducing sleep. But I will emphasise, – do not abuse the privilege as heavy meals will
always go to disrupt your sleep due to digestive problems.
In addition to the above helpful
tips that will enable you to attract sleep, there are also other behavioural patterns you need to adopt by way of avoidance, for
the encouragement of healthy sleep:
·
Avoid caffeine and
caffeinated beverages and substances because caffeine is a stimulant and
therefore highly averse to your getting a sound sleep. Some of these beverages
and substances will include stuffs like – coffee, cola drinks, kola nuts, tea, and
chocolate. You must avoid these or at worst, take them if you must at least
four to six hours before bedtime.
·
In this category also
include another set of avoidable substances. These are medications with hidden
caffeine contents such as analgesics or painkillers, diuretics, and some
slimming pills.
·
Avoid the regular
nightcap (alcohol), or if you must, be sure to have it at least four to six
hours before bedtime if you really value your sleep and health.
·
Also, be careful not
to engage in the consumption of heavy spicy foods just before retiring to bed.
If you do, blame yourself for a horrible night rest.
· The same goes for protein
rich foods because they are harder to digest as compared
to other forms of food. Digestive process will disturb your sleep.
·
In the first place,
smoking has never been good for anything, so equally stay away completely from
it if you must enjoy sleep and good health especially during bed time. Smoke
contains nicotine – another form of stimulant, and just like caffeine, it will arrest
your sleep and leave you vulnerable.
·
And lastly, if you do
not want your sleep consistently interrupted at night by having to get up to go
ease yourself, be sure to avoid fluid or water intake at least a couple of
hours before retiring to bed. Otherwise, you know your sleep cannot be sound
and fulfilling with all that interruptions.
By Morgan Nwanguma
No comments:
Post a Comment