Remedies For Sound Sleep And Some Perfect Sound Sleep Tips
Restful sleep provides the foundation for our mental and physical well-being
. Millions of people suffer from some form of insomnia, resulting in fatigue, lack of cerebral alertness, and weakened physical and mental health.
Lack of sleep also contributes to both minor and major injury accidents.
Sleep spindles were among the first brain rhythms to be observed when scientists began to analyse sleep physiology during the 1930s.
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But their biological functions remained largely unknown until a few years ago when researchers discovered that these buzzes of activity are generated by the thalamus a region of the brain that, among doing other things, regulates sensory information drumming the brain.
Since the thalamus is a gateway of sensory information into the brain, it has been hypothesised that spindles are markers of the obstruction of noises during sleep, said Jeffrey Ellenbogen, the lead investigator of the Harvard study.
The study by Ellenbogen and his colleagues is among the first to establish a role for sleep spindles in the soundness of sleep the more the integer of spindles a person has, the more stable the sleep, despite potentially disturbing noise.
Sound Sleep Tips
1.Don't take a long nap during the day; this may create it more difficult to fall asleep at night.
2. Eat at regular intervals throughout the daytime. Avoid heavy meals at night.
3. Quit smoking, at least try not to smoke at least an hour before going to bed.
4. Take a warm bath before going to bed; or else listen to some comforting music or read books. You can also meditate for a few minutes to get good sleep.
5. Do not simply lie on bed after you don't get sleep. Get up from the bed, go to the living room and spend some time either inspection TV or reading books until you feel sleepy.
6. Keep your bedroom dark and quiet.
7. If you are filled with worries, you may find it tricky to sleep. Ensure that these worries are set aside. What you can do is after having dinner, spend around 30 minutes to dwell your problems.
8. Avoid thinking too much before bedtime. 80% of insomnia is due to a "mental" imbalance. Watching violent shows on TV or reading violent books might cause restless sleep.
Home Remedies for Insomnia
Research has shown that people with chronic insomnia almost invariably have marked deficiencies of such key nutrients as B multipart vitamins, and Vitamin C and D as also calcium, magnesium, manganese, potassium and zinc.
A balanced diet with simple change in the eating pattern will go a long way in the treatment of insomnia.
Such a diet should exclude white flour products, sugar and its products, tea, coffee, chocolate, cola drinks, alcohol, fatty foods, fried foods, foods containing additives, extreme use of salt and strong condiments.
Certain home remedies have been found useful in the treatment of insomnia. One of the most effective of these remedies is the use of lettuce.
Regular active exercise during the day and mild exercise at bedtime enhances the quantity and the quality of sleep. Exercise stimulates the abolition of lactic acid from the body which co-relates with stress and well-built tension.
by: dr. sarkozy mikal
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