Tips for Sleep Optimization to Deal with Acne – Part 2

Sleeping Facts Based on Researches

  • At least 40 million Americans suffer from sleeping disorders of 70 types every year.
  • 95% of people with sleeping disorders remain untreated and end up with major physical and psychological diseases.
  • 69% of children around the world suffer from sleeping problems at least thrice a week.
  • Women have more sleeping problems than men.
    • Sleep Optimization Guidelines

      • Eat at least 5 hours before going to the bed.
      • Exercise daily for at least 30 minutes. Bring your body in a state in which it would need rest. You will need this practice to make night sleep your habit. Afterwards, you will automatically become dizzy on your fixed sleep time.
      • Quit smoking and alcohol. If you cannot quit, then at least reduce their quantity. Don’t take alcohol, tobacco or carbon containing drink or product at least 4 hours before going to bed.
      • Go to the bed one hour before your sleep time. It will help you develop a habit of night sleep.
      • Reduce the quantity of caffeine in your routine.
      • Adopt a habit of meditation.
      • Adopt stress relaxation exercises and habits.
      • Expose your skin to the sun for at least 15 minutes daily. The exposure should be direct and before 10 A.M or after 4 P.M.
      • Sleep in a light cloth to let your skin breathe.
      • Stop working 2 hours before your bedtime. It will help your mind to transform from an active hardworking state to a relax state.
      • Put a few drops of fresh lemon on your pillow 10 minutes before going to bed.

      Foods That Help You Develop A Good Night Sleep

      • Omega 3 and vitamin B12 rich foods, for example fish
      • Carbohydrate rich foods, for example Jasmine rice
      • Vitamin C rich foods, for example lemons and oranges
      • Calcium and fatty acid rich foods, for example yogurt
      • Fiber rich foods, for example whole grains
      • Vitamin B6 rich foods, for example bananas and fortified cereals

      Herbal Support

      • Chamomile tea is one of the best treatment for sleeplessness. Boil 1 teaspoon of dry chamomile and 1 teaspoon of fresh chamomile in 1 cup of water and drink as tea.
      • Valerian is effective in controlling the hormones of the body which keep the brain active. Too much excited hormones can also be a cause of sleeplessness. Also, Valerian maintains the production of melatonin, an effective secretion for sleep.
      • The petals of passion flower can also be boiled in a cup of water and taken as tea. You can also mix some passion flower petals in your bathing water and take a bath with this water before going to bed. It is a good solution for insomnia as well.
      • The Role of Vitamin B6
      • Vitamin B6 is naturally found in several foods. Vitamin B6 is very important for insomnia people and people with deprived sleep. Vitamin B6 produces melatonin in the body which is a hormone secretion and helps the body in getting a sound sleep.

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