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Sleep better!

Well, we all love to sleep, don’t we? In the last blog post, we read about the importance of sleep.
But just knowing the WHY doesn’t teach us the HOW.
There are a number of things you can do to ensure your “good night sleep” is actually good!

Read below for a few tips and tricks that can help you get those zzz’s…

* Maintain a daily schedule:
One of the most important things you can do to sleep well is make a schedule and stick to it. Try to go to sleep and wake up roughly at the same time every day. This will help your brain and body get used to being on a healthy sleep-wake schedule.

* Avoid caffeine!
Ah, the smell of coffee early in the morning is enough to kickstart your day!
But try and avoid caffeine after the clock strikes noon, even in things like health drinks and your favorite chocolates! They can affect your sleep later that night.

* Unplug and power down:
From smartphones to laptops to televisions, our lives are full of screens. Their soft-blue
light hurts your sleep. So turn them off, or cover the displays, an hour before you sleep!

* Don’t go to bed on a full stomach:
Heavy meals right before you sleep overload you digestive system. Have a light evening snack instead. Try to finish your food intake at least two hours before you sleep.

* Regular exercise:
Working out regularly helps you sleep well. Just don’t do it too close to your bedtime! Try and finish any vigorous exercise 3 to 4 hours before you sleep. On the other hand, gentle mind-body exercises, like yoga or tai chi, will help you sleep better.

* Keep bedroom dark and quiet:
Light signals the brain to get up and get moving! Low light or a dark rooms signals your brain to make melatonin, the hormone that regulates the sleep wake cycle.

* Keep a journal:
Spending just a few minutes to reflect on the positive highlights of your day can transform your attitude, and calm your brain down, resulting in a relaxed and peaceful mood.

* Limit beverage before sleep:
How much do you hate those pesky nighttime trips to the bathroom? Avoid them by avoiding consuming liquids in the last 2 hours before you sleep.

So follow these little tips, and soon you’ll be on your way to a well rested mind and body!

Tried some of these? Or have any other tricks that you use? Let us know in the comments below!

Hit the Snooze Button!

We all just LOVE hitting that snooze button in the morning, don’t we? If its after a good night's sleep, its just us being lazy and wanting to steal those extra 5 minutes. But if its because you haven't slept well at night, you may have to change your sleeping pattern to make sure your body is well rested !
A good night's sleep is just as important as exercise and nutrition for the body. It does a lot more than boosting your mood and getting rid of those under-eye circles!
Some benefits of sleeping well are -


Your brain recharges when you sleep.

Lack of sleep affects the frontal lobe of your brain and can cause you to have trouble recalling information, causing you to make decisions that you normally wouldn't! Also, not sleeping well raises the overall anxiety levels.

Sleep keeps your heart healthy!
Sleep plays an important role in your physical health. Getting a good night's sleep reduced the risk of heart disease, kidney disease, high blood pressure, obesity and stroke!

Your cells repair themselves.
As you drift off to sleep, your body starts its night-shift – repairing damaged cells. Sleep supports healthy growth and development. Deep sleep triggers the body to release the I hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults.

Adequate sleep helps you avoid obesity and weight gain!
A healthy diet and exercise are very important for preventing and managing obesity. Lack of sleep contributes to the rising numbers in obese and diabetic people. When your body doesn't get enough sleep, you become lethargic and your physical activity levels go down. Sleep deprivation in excess can cause weight gain due to the way our body processes carbohydrates. This alters levels of hormones that affect our appetite and cause slow metabolism.

Sleep improves concentration and memory!
Sleep has been linked to psychological, emotional and mental recovery, as well as learning and memory. With memory at its peak, the mind restored and the hormones all balanced, the mind has a healthier imagination, making you more creative!

Sleep helps in muscle repair and recovery post workout.
One of the primary benefits of sleep in terms of muscle growth is the recovery time. When you exercise, tiny tears occur in your muscle fibres. Your body needs time to repair this damage and build muscle mass. Sleep gives your body an opportunity to concentrate on recovery and repair of muscle tissue.

So now that you know more about how sleep benefits you mind and body, you have all the more reason (as if we needed any more, right?) to hit the sack, and just doze off!

To know how to sleep better, come back for our next blog post!!