It has always been said that sleep is an extremely part of your life and health. It doesn’t matter whether you are young, old or midway through, if you skip sleep you are calling for so many health problems. Most people don’t know it but their precious sleep can be related to everything – from brain health to heart to stress to hypertension and what not.
The problem of sleep deprivation has been rising because of so many problems including stress. Even screen time is a major problem now. More and more people are now trying to find ways for improving their sleep quality, and many are looking for ways to fall asleep.
All this should not come as a surprise to most because many spend hours in front of their TVs or computer screens, or using their phones before going to bed. The blue light from such electronics tells the brain that it is still daylight. This causes our brain to not release melatonin. This is the hormone which is required to make you sleepy.
So if you want to fall asleep or improve sleep quality, you should start by avoiding any type of screens at least 2 hours before you intend to go to bed. If you can’t do without looking at the screen, use something called a blue blocker app. It is going to block the blue light emitted by the screen. This will not interfere with your brain’s ability to tell the actual time.
If you experience the following symptoms, it is likely that you have sleep disorder:
– Anxiety and depression
– Memory loss
– Waking too early
– Feeling tired in the morning
– Lack of concentration
If you get enough sleep, it is going to help improve your health in different ways. It will help in boosting your immune system. Proper amount of sleep will also help in enhancing your mental well-being. It will help you improve your concentration, and help with better mood. It can also boost your fertility and sex drive.
Here is another tool to help you improve your sleep. This is a highly effective method. You should use it even when trying other methods for enhancing your sleep hygiene.
You should try this amazing tea recipe. It is not only effective, it also has a great taste. You must try this recipe before you think of using any sleeping pill (which is the case when someone has already tried bringing all lifestyle and natural changes but could not get the desired results).
Because this tea recipe has basic ingredients, you may find most of them readily available in your home. It will be ready in minutes.
Your sleep improving recipe requires the following ingredients:
– Banana (use organic) – 1
– Cinnamon – Just a dash of it
– Water – In a small pot
How to Prepare?
– Take the banana and cut its ends
– Put the pot of water on heat and boil it
– Add the sliced banana into the boiling water (allow boiling for another 10 minutes)
– Pour water into a tea cup using a colander
You can add cinnamon for taste. Drink the banana cinnamon tea 1 hour before you want to sleep.
Good sleep is also about remaining properly nourished and feeling relaxed. The nutrients found in bananas are beneficial in nourishing your body properly. They also help the muscles to get relaxed. It is a storehouse of so many nutrients including fiber, vitamin C, magnesium, potassium, and various other minerals. Thanks to this effect of banana, all you have to do is make your mind quiet to help go to sleep.
Cinnamon will do much more than adding taste to the tea. It further helps with feeling relaxed. It also boosts digestion and circulation.
More on Sleep
There was a remarkable study over sleep and cardiovascular events (stroke and heart attack).
The study spread across a span of 10 to 15 years. Those who slept less than 6 hours were referred as short sleepers and those who slept over 7 hours were called normal sleepers.
Short sleepers were found to be at 23 percent higher risk of having coronary artery disease against normal sleepers. This was even after the researchers adjusted all the other potential factors.
Another finding was that short sleepers having poor sleep quality were at 79 percent higher risk of having heart disease, against normal sleepers who enjoyed good quality sleep.
At the same time, it was found that sleeping over 9 hours didn’t offer any special benefits. According to data collected from 1964 (followed up over a period of 3 years), those sleeping 7 to 8 hours were found to have the lowest risk of dying.
According to a 2006 study, a strong relation was found between sleep and hypertension. It was revealed that poor sleep increased risk of hypertension by double the rate. The findings were reached after correcting different factors. This included factors like poor sleepers could have higher stress or they could be smokers.
According to a 2013 article, it was found in studies that the risk of hypertension was higher in middle-aged nurses who had poor sleep patterns.
Hypertension. 2006 May;47(5):833-9.