Tag Archives: sleep

Going Healthy, Health, Life, Lifestyle, Tips

Struggling With Insomnia? 5 Effective Ways For Quick Sleep

05/18/2021 R.C. Liley Leave a comment

Are you struggling to have a peaceful sleep? You are not alone; more than 60 million Americans are also experiencing poor sleep quality. The low sleeping quality affects your mental and physical health and negatively affects mood, concentration, and memory. Even the people suffering from insomnia are more prone to risk for depression, obesity, heart disease, and diabetes. Therefore, it is essential for everyone to live a normal life instead of being tired all the time.

To help people come out of insomnia, here we have five simple and effective tips. Try them and enjoy good night sleep;

Deep Breathing can help.

Breathing in, breathing out is a simple exercise, but it has many advantages. It helps in controlling oxygen levels in the body and activating your brain’s functioning. Breathing exercise also helps in releasing stress and increasing relaxation levels. With deep Breathing, your heart rate gets slower and allows oxygen to enter the bloodstream. Therefore, do not forget the 4-7-8 pattern to improve your sleep. If you are looking for a 4-8-7 pattern, remember to follow, breathe in for four seconds, hold for 7 seconds and release for eight seconds. Repeat this process.

Choose Natural Remedies

If you search on Google for the natural remedies to treat insomnia, cannabis is one of the highly appreciated treatments. Even various researches have been conducted and serve fruitful results for the success of cannabis sativa to treat sleeping disorders. You can intake it in any form, such as add it in an edible or vaporize it. Cannabis becoming legal in many places, has made the process of purchasing products even safer and easier. Whether you’re looking for something to smoke at a local cannabis store or you’re looking to purchase delta 9 gummies online you’ll be able to find different varieties and strands to help give you the effects you’re looking for. You can experience a relaxed mind and enjoy healthy sleep. The best part is that there are few side effects, unlike sleeping pills.

Keep room temperature low.

The ideal temperature for the thermostat should be between 65 and 72 degrees to have a good sleep. But, if you are still feeling hot and uneasy sleeping, keep the temperature at a low level. Women, especially those going through menopause, experience hot flashes and require a cooler room to sleep. So you can keep the temperature lower and wear cotton clothes.

Combination of honey and salt

The right combination of honey and salt is an amazing remedy to improve sleep. The honey helps in sugar levels and decreases cortisol in your body. Therefore, a hormone associated with alertness takes too much time to activate and lets you enjoy a good night’s sleep. You can consume honey and salt as it is like half a spoon of honey and a pinch of salt. Otherwise, mix it with milk or tea and take 20 minutes before going to bed. Apply this technique for a few days and see the difference in sleeping patterns.

Go dark

The light from the smartphone is the biggest distraction to harm your sleep. So, keep your smartphone switched off if you want to enjoy sleep. You can also put it into sleeping mode and keep the notifications off. Visual distractions affect your sleep. You can also switch off the bathroom light so that no distraction can reach you.

Bottom Line

Now you have a selection of ideas that can help you to improve your sleep. Try them and get the best results. Again, try to avoid sleeping pills and take the help of natural ways to make your sleep better.

Going Healthy, Health, Life, Lifestyle

Why Sleep Matters As Much As Exercise For Your Dog

12/14/2020 R.C. Liley Leave a comment

As a dog owner, you would want your furry companion to be active and healthy throughout its life. Ensuring a balanced diet can make all the difference, and you will probably emphasize a lot on exercise as well. Even as you wouldn’t ever want to miss out on its daily walks and playtime, there is another factor you cannot ignore. Giving them ample rest is equally important to keep their health and energy levels on top. Surprisingly, sleep matters as much as an exercise to keep your dog happy and healthy. Here are some reasons why you should make sure that the pet is getting enough sleep and rest every day.

Keeps physical illness at bay

Just like humans, dogs need enough sleep to be healthy and stay safe from disease. A lack of sleep wreaks havoc on the animal’s immune system, and it will fall sick often. Ample rest, on the other hand, boosts immunity and keeps disease at bay. If your pet has medical conditions such as joint problems, it will need an extra dose of rest to stay comfortable. It is best to discuss the optimal sleep period with your pet and ensure that it is getting enough. Also, your vet will have the recommendations for the kind of exercise that would work for the sick animal.

Helps in processing life skills

Sleep is as important for your pet’s mind as it is for its body. A restless dog tends to be lethargic, and there are good chances that it will develop behavioral issues such as separation anxiety and aggression. Moreover, good rest lets the animal develop social and behavioral skills. If you are training the animal, investing in natural sleep aids for dogs is a good idea because it is likely to be overtired during the training phase. The effort is worthwhile because you have a healthy, happy, and well-behaved companion at the end of the day.

Know how much is enough

Now that you understand the value of good sleep and rest for your dog, you will also want to know how much enough is. Although there isn’t a one-size-fits-all formula, the age and size of your pet can help you decide the right number of hours of sleep that would be sufficient. Puppies require 12-18 hours of it because they are often highly energetic and stay on the move. Adults require 14 hours, while larger breeds may even need up to 18 hours of sleep. The requirement increases as the animal ages, so you can expect the senior dog to rest for more than 18 hours a day.

A dog owner needs to pay attention to the signs of insomnia and check with the vet immediately at the earliest symptoms. The problem may not be serious as your pet maybe a little more tired than usual on some days, just because it has been extra active or it isn’t well. You can consider missing the walk once a while if the pet appears to need a rest day.

Going Healthy, Health, Life

The Incredible Health Benefits Of Sleep

03/12/2020 R.C. Liley Leave a comment

Everyone seems to be on the lookout for the perfect health supplement. We all want some magic pill that will make us healthier, less stressed, and allow us to enjoy life to the fullest.

What if you found out that this supplement already exists and everyone has free access to it?

You’d be jumping for joy and asking me where you can get it from! Well, all you have to do is lie down, close your eyes, and sleep.

That’s right, the magic supplement is a good night’s sleep every single night! There’s no need for any fancy pill or anything like that, you will see some remarkable health benefits when you start improving your sleep cycle.

Today, I want to discuss some of these benefits, so you see the importance of getting lots of sleep. Not only that, but I’ll end the article with some actionable tips to help you get more sleep

sleep, health, benefits, healthy living — *Photo Source* *(CC0 License)*

Sleep helps you maintain a healthy weight

Do you struggle with weight gain all the time? If you’ve been piling on the pounds, then the chances are it could be due to a lack of sleep. The two things seem unconnected, but there’s a strong link that involves the hormone leptin.

Leptin is one of the many hormones that control your hunger levels. It’s meant to suppress your appetite and tell you when you’re full. When you don’t get enough sleep, this hormone isn’t produced as much as it should be. The result is that you feel hungrier. From here, you start stuffing your face to calm your hunger.

If you got more sleep, then you’d produce a normal amount of leptin and suppress these feelings of hunger, maintaining a healthy weight.

Sleep can help you build muscle

That’s right, sleep can play a role in the muscle-building process. Mainly it comes down to what happens to your body after a workout. When you’ve been lifting weights, you break down the fibers in your muscles. This leads to the classic feelings of soreness you get the next day. Muscles need to get broken down in order to be built back up bigger and stronger.

Sleep is vital in all of this. When you’re asleep, your body recovers far quicker than when you’re awake. So, by getting lots of sleep each night, your body can recover from gym sessions and build your muscles back up. A lack of sleep leads to persistent soreness, meaning you can’t train again, or you can, but you risk overtraining and damaging your muscle growth.

Sleep reduces stress

Getting lots of sleep every night is proven to reduce your stress levels. This is because sleep lets your body relax and get ready for the next day. Anyone that’s woken up after a couple of hours of sleep will know what this feels like. You’re grouchy, everything annoys you, and your stress levels go through the roof.

The main problem is that feeling tired makes you feel stressed. When you have other things stressing you out, the last thing you want is to feel like you need some sleep. Then, you stress over your lack of sleep! So, sleeping more each night can help you feel more calm and relaxed.

Sleep prevents heart disease

Yep, sleep can keep your heart healthy and prevent cardiovascular diseases.

How?

It’s mainly to do with your blood pressure. High blood pressure causes heart complications, and your blood pressure will usually be high when you don’t get enough sleep. Therefore, a proper amount of sleep every night will keep your blood pressure at a regular level. Thus, the risk of heart disease decreases!

How do you get more sleep?

As you can see, sleep is so beneficial for your health. It impacts so many different elements of your health system:

Mental health
Cardiovascular health
Physical health
Digestive health

Naturally, many of you are reading this feeling a bit worried. You know you don’t get enough sleep every night, so you fear that all the potential health problems could be coming your way. Well, health issues don’t happen overnight, they happen after you consistently get a bad night’s sleep for months and years on end.

What’s more, if you improve your sleep schedule, then you will start to turn the tide and see all the benefits.

With that in mind, here are some ways to help you sleep better every night:

Take a sleep supplement: sleep supplements are useful for people with problems like insomnia that stop them from getting to sleep. Typically, the best supplement is melatonin. This is a hormone we produce to help us sleep, so you’re giving yourself a boost. It’s generally safe, and you shouldn’t have issues using melatonin during pregnancy – if you’re a woman – or if you have any health conditions. If you’re worried, then a simple check with your doctor will suffice. Many have also tried more alternative supplements and had great success. CBD oil has been shown to reduce anxiety, which will encourage restful sleep. There is a guide to find CBD for sleep online. But with alternative therapies, make sure you do your research and start with a low dose.

Stop drinking caffeine before bed: do you enjoy an evening coffee or tea? Stop doing this as caffeine stays in your system for hours after you drink it. Therefore, it will keep you awake for longer than usual. This results in a late bedtime and a lack of sleep.

Stick to a routine: speaking of bedtime, you need to set one for yourself every night. Get into the routine of going to bed at 10 or 11 pm, then waking up at 7 or 8 am. This gives you the 8 hours minimum you need for a nice sleep. By sticking to a routine, your body will adjust and you’ll find it easier to fall asleep at the same time every night.

Stop staring at screens: avoid watching TV or using your phone/computer before bed. The light from these screens can keep you awake, so spare half an hour or so of no screen time before going to sleep. It’ll help you sleep deeper and easier.

In conclusion, there are so many incredible health benefits of sleep. We’ve barely scratched the surface as well. The benefits listed above are some of the best and most significant, but there are loads more. If you struggle to sleep well every night, then follow the advice above to fix this and reap the rewards of a good night’s sleep.