Better sleep is vital for improved health and alertness. We share with you a few important tips we have learned on how to improve sleep quality and efficiency. Some of these concepts might be new to you or not very popular, but we think they will make a difference over time.
Go to bed and wake up on a regular schedule, including weekends. Finish eating meals at least 2-3 hours before bedtime to give your body enough time to digest before sleeping.
Drink less stimulants such as caffeine and coffee. According to the 2001 Sleep in America poll, 43% of Americans are "very likely" to use caffeinated beverages to combat daytime sleepiness. Coffee, tea, soft drinks stimulate during the day. Then alcohol at night, leading to a repeated cycle of stimulants than depressants. Alcohol can be used for both a stimulant and depressant. Initial amounts of alcohol act as a stimulant, then leading to excessive consumption that act as a depressant or sedative. Even moderate doses of caffeine can cause insomnia, and every person may react differently to dosage.
Better to sleep on left side or right side? How we sleep in terms of those who sleep on back, side, etc. are impacted by how we were sleep trained as children. We do not discuss babies' sleep here; however for adults who tend to same sleep patterns or habits, sleeping on the back may be the best for ease of breathing and back support on a firm mattress. When sleeping on the side, it is best to sleep on your right side and not on your left. Sleeping on your your left side puts pressure on your heart and its arteries and valves, that may not be beneficial in the long run. Many times if you sleep for long enough on your left side, you will start to feel and hear your heart pump or pumping harder because there is pressure from the weight of your body.
Production of melatonin in the body is essential for high quality sleep. Eat a healthy diet to boost melatonin since it is a hormone that helps with sleep. Tart cherries help the body product melatonin. powbab Tart Cherry Supplement Bites deliver tart cherry to naturally boost the body of melatonin for better healthy sleep, and help with relieving sore muscles. Covered in dark chocolate and treat yourself to some more relaxation.
Comfortable mattress, low humidity, black out shades, no outside light. No cell phones in the bedroom or LED lights during the night. LED simulates bright white spectrum sunlight using blue light, causing the eyes and body to wake up. Electronics with screens and energy-efficient lighting increase our exposure to blue wavelengths. Light exposure, especially blue light, suppresses the secretion of melatonin. See more information on blue light here. Keep out work or social media, or other sources of stress from your bedroom. If possible, use dimmers and incandescent lights in the house, especially in the bedroom.
Memory foam mattresses can be hot, not breathable, and made with petroleum based synthetic material or a fine dust that is harmful for long term breathing. However, other newer technology memory foam might sleep cold and conduct heat, so be aware when purchasing a new mattress. A sleep better pillow would be one without foam, is not too high or too low; best is a feather pillow.
Reduce EMF when you sleep. EMF stands for electromagnetic field. Smart phones, smart meters, WIFI, etc. all emit EMF. You can measure your radiation exposure by buying a meter. Studies dating back to the 1950s and ‘60s show the nervous system is the organ that is most sensitive to EMFs. In animals exposed to EMFs there are massive, cumulative effects in the brain.
Consequences of chronic EMF exposure to the brain include anxiety, depression, autism and Alzheimer’s disease, which Martin Pall, a professor at Washington State University, details in a 2016 paper. Research also suggests excessive EMF exposure is contributing to reproductive problems in both men and women.
Microwave frequency electromagnetic fields (EMFs) produce widespread neuropsychiatric effects including depression. By Martin Pall
So, what can we do to reduce radiation and improve our sleep? You may ask, how can I sleep better?
#1 Shut off the WIfi when you sleep.
Connect your desktop computer to the internet via a wired Ethernet connection. Go airplane mode. Use a battery-powered alarm clock, ideally one without any light. Go back to incandescent light bulbs.
Avoid carrying your cellphone on your body especially by vital organs unless in airplane mode, and never sleep with your cell phone in your bedroom unless it is in airplane mode.
When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you.
Avoid using “smart” appliances, thermostats, TV that depend on wireless signaling. Refuse smart meters as long as you can, or add a shield to an existing smart meter. Do not live or work by the smart meter wall in an apartment or building. Move. For the baby, use a hard-wired monitor instead of a wireless baby monitor.
Avoid using the microwave oven, heat things up on the stove or in a toaster oven. It will taste better too!
Eat more antioxidants. Antioxidants reduce free radical damage that comes from our environment including radiation, toxins, chemicals sprayed in the air, personal care item toxins, food pesticides, etc.
powbab Baobab Superfruit Chews deliver 100% antioxidant needs per chew (3000 ORAC value), and are a convenient easy way to get daily antioxidants if fruit and vegetables are not readily available. Made with baobab superfruit that is an excellent source of Vitamin C and antioxidants. Interested in additional savings and you would like to get a powbab coupon? Click here.
There are many things we can do to boost our immune system to naturally protect our self from the flu, avoid getting sick, prevent a cold, stop other people catching my cold.
