You may think that we can fix all the neck, shoulder or back pain problems with massagers, spa or take a good meal. In fact, we all have to get enough sleep since this can help improve not only our physical health but also mental health and our daytime performance. That’s why in this post, we will show more about the importance of good night sleep.
Almost everyone knows that good sleep can make us feel comfortable and more energetic on the next day. In details, if you get adequate sleep, this can help maintain a healthy balance of hormones in your body which make you more satisfying after a long day of working hard.
In addition, sleeping enough can also support healthy growth and development and this is especially important for children and kids. This is because when you get sufficient sleep, the hormone promoting growth will be released and it can also boost your muscle mass as well as help repair cells and tissues.
Furthermore, sleep is also important to your immune system. Keep in mind that this system can protect your body against environmental harmful substances so you can’t ignore the quality of your sleep anymore. Or else, sleep deficiency will bring you troubles in fighting common infections, thus, you will be more likely to catch serious diseases.
Healthy brain function, mental health and daytime performance
It is not surprising that sleeping enough helps your brain work properly as your brain can have more time to prepare for the next day. Thus, it is much easier for you to learn, work or make decisions at daytime.
On the other hand, sleep deprivation can cause a lot of problems as well as controlling your own emotions and behaviors. This can lead to depression, stress and even suicide.
Besides, it is true to say that enough sleep at the right times can help you perform better during the daytime. You can totally be more productive and creative if you adjust your sleep schedule right now.
Just remember that people who are sleep deprived will find it longer and harder to finish the tasks and they will probably make more mistakes. For short, if you want to excel at work every single day, one of the most necessary things is getting sufficient sleep.
Guides to have a good Night Sleep
Now, you may understand how important a good sleep is to your life. But what can you do about that? What can you do to have a better sleep when you don’t know where to start? Don’t worry because that’s why we are here to help you. The followings are some simple but vital for you to improve your sleep.
Avoid stimulants such as alcohol, caffeine, Nicotine, as well as other harmful chemicals which can interfere with your sleep
It is so obvious that you should avoid drink anything like those because every of them can decrease the quality of your sleep.
In details, caffeine is a common stimulant which can keep you awake for a long time so if you don’t know when to use it, you can unintentionally destroy your sleep. This is also true for cola, chocolate or any pain relievers). Therefore, don’t drink them for about 5 or 6 hours before you get in your bed.
However, when it comes to alcohol or nicotine, you should stay away from them the whole time, especially alcohol, if you are addicted to them. Remember that they can not only decrease the quality of your sleep but also destroy your own health both physically and mentally.
Try some natural drinks
Not every drink is bad for your sleep. In fact, if you have difficulties in sleeping, just try some natural drinks which can help you unwind and relax during the night. Here are the best bedtime natural drinks for you to improve your sleep:
Fresh lavender chamomile tea
This special tea combines lender and chamomile, they are two of the most relaxing herbs so drinking this tea can make your sleep more comfortable. All you need are :
- 1 teaspoon of chamomile buds
- 1 teaspoon of lavender buds
- 8 ounces of water
- honey ( milk) to taste ( optional)
In details, there are GABA receptors in our brains and they are very important amino acid in our central nervous system. When you drink this, a constituent called apigenin can bind to the those amino acid, creating a mild response just like anti-anxiety medication. Therefore, it can calm us down, especially when we have just had a long time of working under pressure.
Cherry juice drink
Tart cherries are rich in melatonin ( the hormone responsible for our sleep-wake cycles) so drinking this every morning or night can help you keep your sleep schedule on track more easily. To make this drink, you need:
- 5 or 8 ounces of tart cherry juice
- 1 or 2 drops of vanilla extract ( optional)
Yogi Bedtime Tea
For people who are too lazy for preparing ingredients to make a drink themselves, this is an useful product to have a better sleep. In general, this relaxing tea can help you relax better and relieve stress effectively. This is because it contains a lot of different natural ingredients which are very good for the brain such as chamomile flowers, lavender, rose hip, … and so on.
Take a nap early if impossible
If you can take a nap, then it is good for you but it has to be early. It is the fact that many people need a nap after many hours of working with computers at their office. But remember that if you take a nap too late or at the wrong time, this can mess up your night’s sleep. Therefore, just sleep a little bit in the afternoon and if you can’t do it before 4 pm, then don’t.
Doing exercises at the right time
Keep in mind that physical activities can not only make you stronger and more flexible but also help you achieve good night’s sleep. Basically, exercises can boost the effect of natural sleep hormones such as melatonin, thus, we can sleep better and faster.
That’s why you should go outside for a walk, go cycling or even go to a gym for weight or yoga every day. However, don’t exert yourself, remember that 30 or 45 minutes is enough for those activities if you don’t want to be overloaded.
Furthermore, if you can just exercise in the early morning or in the evening when you finish your working day. Keep in mind that you should avoid any physical activity 1 or 2 hours before getting in your bed.
Prepare for your bed well
When it comes to sleep, the first thing you should take into consideration is how comfortable your bed is. Actually, this depends on which types of mattress as well as pillows you buy. Remember that almost all of us spend a third of our life in the beds, therefore, the beddings play a very important role in the quality of our sleep.
There are so many types of mattresses and pillows and each type is suitable for certain types of sleepers such as side sleepers, back sleepers and stomach sleepers. That’s why you should depend on your sleep posture in order to choose the right mattresses and pillows for your bed.
Overall, mattresses are specialized to provide the great support and comfort sleepers need to relax and rest. That’s why people will sleeper better and suffer less body pain or aches when sleeping on the right mattress. There are several types of mattresses on the market for you to choose from such as memory foam, latex and waterbeds.
Each type has its own benefits but one thing in common is that they can adjust perfectly to your body and, no matter how you sleep, especially when you have body pains such as neck and back pain. However, the most common and economic product is memory foam mattress but it is still all to your preferences because each material can give you the unique feeling.
Choosing the right pillow is completely more complicated than choosing the right mattress because there is no significant difference between types of mattresses. But when it comes to pillows, you have to depend on your sleep posture to buy the right one. Here are some advice for each type of sleepers
If you are a back sleeper, then neck roll pillow or contour pillow can be very beneficial for you, especially when you have neck and back pain. This is because they have special shapes which can fill the gap between shoulders and head, providing the great support for your neck.
Many of you get used to sleeping on side, but if you sleep with a traditional pillow, you may probably feel sore in your neck and shoulder on the next day because your neck is not supported well.
However, don’t worry because there are some options for you such as wedge pillow, egg crate pillow and even body pillow. Specifically, these types can mold to your head and neck, therefore, you can feel comfortable even when you sleep on side all the night.
A face down pillow or even a traditional one can be good choices in this case. When sleeping on stomach, you have care about your chest and neck because they all have to carry the whole weight of your upper body. As a result, your upper body, particularly the neck and chest can be sore after the sleep.
However with a big size of a face down pillow as well as a traditional pillow, your upper body will be well supported. Therefore, you don’t have to be afraid to wake up with a sore neck or shoulder when sleeping on stomach all the night.