Until your sleep is disturbed, you probably take for granted the importance of a restful night’s sleep-for health, longevity, and mental balance. Vital to your health, as eating properly and exercising regularly is getting enough sleep everyday! Just one night of poor sleep can affect your productivity, your memory, and even your basic conversation skills. Although, long-term affects of sleep deprivation can be more serious. Continued sleeplessness can increase your risk of depression, high blood pressure, heart attack, decreased immunity, diabetes and obesity.
A couple of nights, with a lack of sleep can make you drowsy and irritable the next day. But, more than three days of sleep deprivation can affect your personality and your overall performance. If you’re having a hard time falling asleep, waking up too early and not being able to fall back asleep, struggling to stay asleep during the night, or waking up feeling unrested despite sleeping through the night, you may have insomnia. While insomnia is exhausting and frustrating, it is usually temporary. Insomnia is not a disease, it’s only a symptom!
Peaceful sleep can be obtained, through very simple ways! Reducing stress, getting regular exercise, and eliminating products that contain caffeine, nicotine, or other stimulants are some suggestions. Your sleep health can also be affected by a medical condition. Do consider exploring this, if your insomnia is severe. Maybe your tossing and turning sleeplessness is even caused by nutritional deficiencies. There are several natural nutritional supplements for sleep and stress that can assist you, without dangerous side affects of prescription drugs.
Nutritional supplements to bring you quality sleep and relieve your stress can be essential. When it comes to your sleep, calcium and magnesium are especially important. This means going back to the stress factor, which can gravely affect your sleep. It’s the stress that can deplete your body’s calcium and magnesium levels. Lack of these two nutrients can cause you to wake up only after a few hours of sleep and make it difficult for your to fall back to sleep. Calcium has great calming effect and magnesium relaxes your muscles. Sounds like the perfect pair, to soothe you when you’re stressed out! Not much can be in the way of a good night’s sleep, with magnesium relieving your anxiety, tension, and nervousness. The B-Complex Vitamins pay a huge role in helping you to relax, too. Besides helping to relieve your stress, B-Complex Vitamins help to promote a restful state for you and enhance REM (Rapid Eye Movement dream state) sleep. Remember the Vitamin C for helping you reduce stress! Vitamin C works together with beta-carotene, selenium, zinc, and Vitamin E, to combat the damage to your body from free radicals caused by stress. In women, copper and iron deficiencies may be the culprit for sleep deprivation. Last, 5-Hydroxy L-tryptophan (5-HTP) and the amino acid tryptophan can be very helpful for insomnia. These nutrients support healthy serotonin production, which is critical for sleep.
As the cornerstone of good health, getting enough rest is right up there with healthy eating and regular exercise! Here are a few tips, to help you obtain that much desired and needed healthy sleep: 1) Establish a relaxing bedtime routine and keep regular sleep times. 2) Regularly exercise and finish your workout at least three hours before bedtime. 3) Avoid coffee, tea, and colas at least eight hours before bedtime and avoid alcohol a few hours before bedtime. Alcohol and caffeine disturb your sleep. 4) Remove work materials, television, and computers, from your bedroom. This strengthens the association between sleep and your bedroom. For a quality life while you are awake, you can gift yourself with quality sleep!