Getting a good night s sleep is essential for mental and physical wellbeing. Ideally, one should get at least 8 hours of continuous sleep every night. However, some people find this hard to achieve. They may have trouble going to sleep, wake up frequently or have a very poor quality sleep. 

Here are a few tips to help you improve your sleep: 

Set a sleep schedule: Like children, adults also need to go to sleep and wake up at the same time every day. This should be followed for at least 6 days a week. Having a sleep in the day may seem like a good idea but this can affect your ability to go to sleep in time at night and make you wake up the next morning feeling tired. Hence, train your body to sleep and wake up at the same time every day.
Avoid stimulants after sunset: Nicotine and caffeine can be very detrimental to your sleep cycle. The effects of these substances can often last for hours. Caffeine not only makes it difficult to fall asleep but can also make a person wake up frequently at night. Alcohol can make a person seem sleepy initially but can make him or her wake up earlier than usual and hence, disrupt the sleep schedule. So, avoid these substances for at least a few hours before going to bed. Instead, you could drink a cup of calming chamomile tea to soothe the nerves and help you sleep well.
Create the right sleep atmosphere: Ban the television, tablet and other mobile screens from your bedroom. The light from these devices makes it difficult to fall asleep and the material being seen can play on your mind for hours and make you toss and turn. Make your room as dark as possible to make it easier to fall asleep. Using blackout curtains can be a good idea. Also, make sure the noise and temperature levels are conducive to sleep.
Exercise: Exercise has many benefits. This includes better sleep quality. A workout tires the body and reduces the chances of waking up in the middle of the night. However, timing your exercise routine is very important. The ideal time for a workout is in the early morning or early evening. Do not work out just before going to bed as this can have a stimulating effect on the mind.
Limit naps: Avoid napping through the day. While this may seem like a good way to catch up on sleep, it can have a detrimental effect on the quality of your night sleep. If you must nap in the afternoon, keep it short. Training your body to associate sleep with darkness can make it easier for you to fall asleep at night.
Hence, if you are also having any sort of troubles with your sleep, immediately apply the above discussed tips in your daily life and you will see the results within a few days.

Suffering From Sleep Problems - 5 Tips To Help You Get Over Them!

We always think of wearing something cosy to bed to get a good night's sleep. We even dress up kids to be comfortable and bundled up so they can get a sound sleep. Studies have shown that contrary to popular belief, sleeping nude is the best way to a sound sleep. In addition to good sleep, there are other benefits that have been identified too, as listed below:

1) Improves sleep quality: While most of us think of keeping ourselves cosy in our nightwear leads to good sleep, science believes otherwise. A reduced core body temperature is what leads to better sleep. This happens when you sleep with no extra layers of clothes to keep you warm. Research conducted showed better depth of sleep and reduced number of awakenings when there are no extra clothing layers.

2) Better skin and hair health: Melatonin and growth hormone are essential for anti-aging and they are released when the body temperature is cooler, which happens when sleeping in the nude. Growth hormone is essential for bone mineralization, improved immunity, and muscle mass building. Melatonin is a good hormone regulator, and manages the functioning of other hormones essential for our body. The armpits and groin area are always covered, and sleeping without clothes can help these areas breathe and feel fresher. The chances of yeast infection are also reduced.

3) Reduced stress levels: The stress hormone cortisol is also optimal, both in release and function, when the body gets a good sleep. This is essential for better immunity and cognitive function, better sugar regulation. Reduced stress leads to reduced chances of heart disease, stroke, diabetes, etc. Therefore, sleeping without clothes helps to better equip you with fighting stress.

4) Weight loss: Our body has two types of fat, both brown and white. While fat helps to keep the body warm, sleeping without clothes burns more of this fat and thereby, increases weight loss. Another mechanism is the  good sleep that you get when sleeping without clothes helps improve metabolism, reduce fat and sugar cravings, thereby further adding to weight loss.

5) Improved relationships: Needless to say, getting into the habit of sleeping without clothes will help your sex life. The science behind it is the improved release of oxytocin, which is the cuddle hormone.

6) Better sperm quality: The testes produce better sperm quality when body temperature is cooler, thereby improving male fertility. Warm clothes at night also has a bad effect on testosterone, which is essential for boosting libido and other male sexual features.

There you go, a lot of valid scientifically proven reasons to drop those night suits and pajamas off  what is more, there is also a cost saving here!

Sleep NAKED to Be Healthier and Happier

Pain related sleep disruption has affected a large number of people around the globe. Statistics has it that, in India, about 25% of the population suffers from pain-related sleep deprivation. Studies call it  the vicious cycle of pain and sleep  as pain affects your ability to sleep and lack of sleep makes the pain even worse.

Back pain and arthritis are examples of some common pain-related medical disorders. People with these types of chronic pains have reported persistent sleeplessness or have had immense trouble falling asleep.

The following are the primary sleep disorders associated with chronic pain:

Insomnia: It is a medical condition that is characterized by an inability to fall asleep no matter how physically exhausted you are. Insomnia can be acute (lasting for one night to a week) or chronic (that lasts for more than 3 weeks).
Hypersomnia: It is a condition wherein you tend to sleep excessively; in this condition, you will have trouble being awake throughout the day or can fall asleep at any point of time.
Sleep Apnoea: This is a sleep disorder wherein breathing pauses and resumes repeatedly. Risk factors include obesity, age and gender; it is more commonly observed in men. This condition can be chronic with symptoms such as snoring loudly or feeling very tired even after one has had a night s sleep.
Restless leg syndrome: It is a sleep disorder wherein you continuously move your legs while sleeping. However, this condition can also cause you to move your legs even if you aren t sleeping.
Some of the causes of sleep disorders due to chronic pain are:

Pain
Worry and anxiety
Sweating at night
Depression and other mental disorders
Treatment

A pain and sleep disorder should be simultaneous as both the components of it, pain and sleep, are interrelated. Some of the ways people with chronic pain can still have a good night s sleep are:

Limiting caffeine intake
Abstaining from alcohol and smoking, as these disrupt the sleep cycles, thus aggravating the existing pain.
Practicing meditation and other relaxation techniques
Pain killers or sleeping pills can be administered, but only with the doctor s advice.
Hot water fomentation over painful area during night, for better sleep.

Back Pain and Bad Sleep

Are you suffering from sleeplessness or disturbed and disrupted sleep? According to Ayurvedic principles, proper sleep, along with a proper diet, and a proper utilization of energy is very important for you to maintain good health. There are several practical Ayurvedic health principles, which can help you sleep better, and boost your body immunity. You can opt to follow these Ayurvedic principles for improving your sleep.

Maintain a disciplined sleep schedule: You must be very disciplined about your sleep. It has been observed that the mind is stable, dull, and slow from 6pm to 10pm, which is a good time for going to sleep Therefore, try to sleep early, which will enable you to get a good sleep throughout the night, and get up fresh early in the morning next day.
Mindful eating: You should have an early dinner, between 6:30pm to 7pm. As the sun starts setting, your digestive fire cools down. Hence, by eating a light early meal, your digestion will be improved. This positively impacts your sleep quality as well. Avoid watching television, reading books, or having conversations while you eat. You should concentrate solely on the food you eat and enjoy the various textures, aromas, and flavors of it.
Oil massage: Oil massage therapy is considered to be very important according to Ayurveda. Oil massages on your feet will help in improving your sleep. There are several nerve endings present in your feet, which get nourished by an oil massage. Massaging relieves stress, makes you feel relaxed, improves your blood circulation, and improves your sleep as a result of all this. You should keep herbal oils with you and get regular foot massages.
Pranayama: Pranayama is important according to Ayurvedic principles for improving the quality of your sleep. Every day, you should practice a few rounds of alternate nostril breathing known as Nadi Shodhana Pranayama. This is excellent for your mind and helps in calming down your nervous system. As a result, you get a better and deeper sleep.
Practice self compassion: Ayurveda states that your wellness and health depends largely on a proper balance between the mind, body, and soul. Some people make us feel charged up and positive after talking to them, while some people drain us emotionally and leave us annoyed. You should avoid the negative vibes and stay in a positive environment. Be mindful about who you speak to before going to sleep. It is recommended that you turn off your cell phone, computer, television, and social media activity at least two hours before going to sleep.
Exercise regularly in order to keep fit and physically healthy, as a healthy body leads to a healthy mind. This is essential for an improved sleep. Also avoid consuming caffeine, and any form of stimulant, especially after 3pm.

Ayurveda - 5 Ways It Can Help You Sleep Better!

Sleep apnea is a disorder which is characterized as interruptions in breathing when you are sleeping. These interruptions or pauses in breathing usually last for about 10 to 20 seconds and may be repeated over 100 times alongside the duration of your sleep. This condition leads to poor sleep resulting in drowsiness, fatigue and poor concentration throughout the day.

Sleep apnea can be classified as:
1. Central sleep apnea: Central sleep apnea impairs the central nervous system wherein the brain fails to control muscles which regulate breathing while you sleep.
2. Obstructive sleep apnea: This type of sleep apnea occurs when the soft tissues present in the back of the throat block the airway and thus resulting in loud snoring.

Signs and symptoms
The various signs and symptoms of sleep apnea are
1. Loud and chronic snoring during sleeping
2. Interruptions in breathing
3. Shortness of breath during sleep
4. Fatigue during the day
5. Choking and gasping during sleep
6. Extreme irritability and drowsiness
7. Experiencing headaches in the morning
8. impaired concentration and forgetfulness
9. Chronic sore throat and dry mouth
10. Depression

The various risk factors for sleep apnea are:
1. If you are overweight
2. If you are male
3. If you are over the age of 40
4. If you have a large tongue and tonsils
5. If someone in your family has sleep apnea
6. Nasal obstruction due to sinus problems

There are certain prevention measures to control sleep apnea, they are:
1. Limit smoking: Smoking may cause you to retain fluid in the throat which contributes to sleep apnea.
2. Exercise: You should exercise regularly to keep off weight as being overweight increases the chances of getting affected by sleep apnea.
3. Schedule your sleep: You should get enough sleep every day so that your body is refreshed and revitalized. Getting enough sleep, thus helps in preventing sleep apnea.

Risk Factors Associated with Sleep Apnea

Sleep is a natural part of the daily biological functions and we spend some time of the 24 hours sleeping.

Sleep cycles are different for different persons and while 5 to 6 hours of sleep may be enough for some people, others may need up to 8 hours of sleep to feel refreshed. How you sleep is as important as the duration. This is one area which is often neglected by people.

Why sleeping positions are important?

Sleeping positions are very important as you stay in a single position for hours at a time every day, and if these habits are bad, they can contribute to spinal problems. Thus, many of the spinal problems can also be alleviated by sleeping correctly.

Some of the bad sleeping positions that may adversely affect your spine are as follows.

On your stomach - This position is in overall a bad position as it curls up the spine, especially where the neck meets the spine and can cause spinal deformities over a long period of time. Certain adjustments to this position can lessen the effects, but it is important to try to change habits and sleep in a better position.

The fetal position - Although this is one of the more natural positions and most babies are crouched up in this form in the mother's womb; as a sleeping position, it has its disadvantages as well. The lower spine is especially put under a lot of stress when someone curls up in this position.

On your side - Although this is safer compared to the other two, sleeping on your sides straight would cause blood circulation issues and also put a lot of stress on the relevant organs, depending on the side you were sleeping on.

In all of the cases, slight adjustments to these positions will lessen the stress on the spine and also help you sleep better.

Some of the adjustments that you can make are:

1. Sleep with a pillow between your knees to align your hips and cause less strain on the spine.
2. If you don't have sleep apnea, put a pillow under your knees to raise them while lying on you back.
3. If you sleep on your back, try to consciously change your position to sleep on the side.
4. Try and actively change your posture throughout the day to ensure good sleeping position at night.

How Badly Sleeping Postures Can Affect Your Spine and Ways to Undo It

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