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A GOOD NIGHT SLEEP (2B)

good night sleep

Tips for Getting Enough Sleep
We've said a lot about establishing a regular sleep pattern and maintaining a proper sleep cycle. So, how do you break the habit of sleeping late, and ensure a truly restful night? Try these tips, and see if you don't get significantly different results.

• Watch The Drinks:
It's a given fact that tea or coffee before bed means no sleep for most people. However, you should also watch what you drink in the afternoons. Most flavored waters, packaged iced teas, sodas and energy boosting drinks contain caffeine. So, to allow the effects wear off, stay away from these after lunch. If you want a nightcap, have it really early – no later than 6:00pm.

Choose The Right Dinner:
For dinner, choose foods that are high in protein and tryptophan (converts to serotonin – a neurotransmitter that promotes sleep) like chicken, cheese, fresh vegetables, banana, milk, nuts and seeds, red meat, fish, oats, beans, lentils, and eggs. Avoid heavy meals though, eating too much will disrupt sleep.

No Phones Allowed in Bed:
It's impolite to have your phone at the dinner table. It's also improper to have your phone in bed. Even when it's set on vibrate, your phone could still disturb your sleep if you're tuned to respond to every buzz and ping. If possible, disconnect from your phone (chats, calls and emails) at least 30 minutes before bed. Also use a real alarm clock, to avoid the temptation of keeping your phone close.

Fix the Mood for Snooze:
Your body responds to stimuli – light means day (awake), dark means night (asleep). Keep your room dark while you sleep, but gradually make the lights dimmer as bedtime approaches. Either install low-watt light bulbs or use a dimmer switch.

Don't Overdo It. As important as it is to get enough sleep, it is even more important to not oversleep. Too much sleep will adversely affect your life spiritually, physically, financially, etc.

A GOOD NIGHT SLEEP (PART TWO)

good night sleep

Good sleep is important for your health, physically and mentally. To be the best you at all times, you must allow your body rest and refresh itself through sleep. In our last edition, we discussed the benefits of a good night's sleep for your physical and mental wellbeing. An additional benefit of getting enough sleep is that you guarantee safety for yourself and others, and perform optimally when you're alert.

A GOOD NIGHT SLEEP (B)

good night sleep

Improved Physical Health

A good dose of sleep gives your body the opportunity to repair or replace cells and tissues. Prolonged sleep deprivation escalates the risk of arthritis, heart and kidney diseases, hypertension, diabetes and stroke. The amount of sleep you get each night will determine the state of your body's immune system.

A GOOD NIGHT SLEEP (A)

good night sleep

One of the ways to improve your health is making sure your body gets enough rest. Good sleep goes a long way to help in this wise. It's recommended that you sleep for a certain number of hours every day. You're not supposed to go on for several days without sleep. Over time, chronic insomnia could drastically affect your health. Many get sick because they ignore simple routines like proper rest and physical exercise.

HOW TO KEEP YOUR FEET HEALTHY

How to keep your feet healthy

Our feet take us everywhere we need to go and taking good care of them helps us to stay mobile and physically fit. The perfect shoes will go a long way in preventing swollen or itchy feet, and will also help you avoid pain in the ankles and back. Your comfort and overall wellbeing could very well be made or marred by your choice of shoes.