The inability to get a good nights sleep can result in a series of ailments which include a weakened immunity, weight gain, poor concentration, cognitive decline, skin aging and many others. Sleep deprivation quite often occurs as a result of shift work and irregular sleep patterns and stress. Here are 5 ways that could possibly help you get a better nights sleep.
1. Banana consumption: Bananas are high in both potassium and magnesium which mutually work together in aiding sleep,where potassium helps relax the muscles and magnesium primarily reduces stress. Both potassium and magnesium lower blood pressure along with many other benefits that can help induce sleep. Other foods high in magnesium and potassium such as nuts can be equally beneficial.
2. Dairy consumption: Milk is well know to be a sleeping aid however any dairy product such as yogurt or cheese contain tryptophan which has a calming effect and cacium an effective sleep enhancer could be an effective sleeping aid, however excessive consumption could take away the benefits.
3. Light control: When the level of light is not controlled at night many of the bodies hormones that help de-stress and induce sleep are adversely affected one of them is Melatonin. Blue light emitted from electronic devices and certain lights can suppress Melatonin making it essential to maintain a controlled light atmosphere. The use of blinds particularly for those who do night shifts would be the most effective way of light control.
4. EMF control: EMF (Electromotive Force) exposure is usually emitted from electronic devices such as cell phones, cordless phones, laptops etc; which can also hinder melatonin production which is essential for sleep. EMF can be reduced by keeping cell phones on flight mode with with wifi and blue tooth switched off. The use of an EMF meter along with EMF protective sheets can also help particularly if the EMF levels are high in an environment out of your control.
5.Temperature control: Waking up in the middle of a hot night might seem irritating, stressful and may seem like discomfort being the trigger that breaks rest, However it is more likely to be due to the fluctuations in temperature that distort sleep where both high and low temperatures can interrupt sleep patterns hence its generally recommended that the temperature is maintained between 60 and 70 degrees which could vary according to each individual.