Health note No:1

                 PREPARE  A  UNIQUE  SLEEP  
DIET

Sleep is one of the most required thing in a human body to maintain itself. Just like machines need to be turned off after long term use even the body needs that. Our body works for us all day the way we want to and the only way we can pay our body is by giving it some rest in the form of sleep. We might think that sitting down after long work is a form of rest and that would be enough, but going to sleep rests the entire body unlike just sitting down, which is exactly what the body needs.

WHY IS THIS DIET HEALTHY?

Studies show that sleep affects what you choose to eat and that what you eat can affect your sleep, too. Your body regulates the hormones that make you feel hungry or full (ghrelin and leptin) while you sleep. This might explain why people who sleep less eat more calories than people who sleep more. Sleep also affects your mood and energy.

HOW DO YOU GET ENOUGH SLEEP?

Sleep at least 7 hours a night

Most adults need 7-9 hours of sleep. A good target for this diet is 8 hours a night, but adjust according to your personal needs. If you’re waking up groggy, get more sleep. If you’re waking up on your own after just six hours, you might only need that much.

Set a bedtime

Bedtimes aren’t just for kids! Setting one will help you reach your target sleep each night. Subtract 8 hours from your usual wake-up time to figure out your new bedtime.

Practice good sleep “hygiene”

• Use your bed for sleep and sex only.
• Don’t work, read, or watch TV in your bed.
• Keep your bedroom as dark as possible.
• Keep your bedroom cool: 65 degrees Fahrenheit (18.3 degrees Celsius) or less. We sleep better in cooler temperatures.
• Go to sleep at the same time each night. This will train your mind and body to expect sleep at that time every night, which should make it faster to fall asleep.

FOLLOW THESE HABITS FOR GOOD SLEEP

Nap the right way

If you nap, keep it under 30 minutes, and ideally around mid afternoon (when you have a circadian dip).

Exercise

Studies show exercise can help you sleep, but leave at least 3 hours between your workout and your bedtime. You’ll release endorphins, which can keep you up!

No screens/gadgets 1-2 hours before bed

Studies show that backlit displays can throw off your circadian rhythm and suppress melatonin production. Turn off gadgets 1-2 hours before bed. Read a paper book (they still exist!) or write with pen and paper. Consider tools like fl.ux that adjusts your display’s brightness according to ambient lighting and time of day.

Don’t sleep with your phone

Even if your phone is on vibrate, those notifications and texts can interrupt your sleep. Keep your cell phone off of your bed (or better yet, in another room!). You can also put your phone on airplane/do not disturb mode every night. Pew Research Center says that 90% of young adults and 65% of adults sleep with their phones. Yikes!

Stop drinking caffeine 7 hours before bed

Stop drinking caffeine 7 hours before bedtime to make sure it doesn’t affect your sleep. Choose herbal teas and decaffeinated beverages instead. Remember that medicine can have caffeine in it (check the label) and candy like chocolate does, too.

Wait 4 hours between meals and bed

Allow 4 hours between dinner and bedtime. Stay away from heavy meals high in fat, spices, and/or protein, which can disrupt your sleep by causing indigestion, heartburn or general discomfort. Learn more about how food affects your sleep.

Watch your alcohol consumption

Although many people believe that alcohol helps you sleep, what it actually does is help you fall asleep — but studies have shown that it also disrupts your sleep architecture and may prevent you from getting as much deep sleep as you would without alcohol.

If you consume alcohol, allow enough time for your body to metabolize it before bedtime — this takes about 1 hour per drink (a beer, glass of wine, or a cocktail).

Don’t drink too much water before bed

Front-load your daytime liquid intake so that you don’t wake up in the middle of the night having to pee! Hehe.

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Just for fun: Random facts about sleep from SWAN Sleep Solutions

• Humans are the only animals that voluntarily deprive themselves of sleep.
• Every animal sleeps (or does something similar to sleeping in the case of some insects).
• Sleep is 33% of life.
• Your immune system is strengthened during sleep.
• Memories are consolidated during sleep.
• Human growth hormone is regulated during sleep (so if you want your kids to reach their full height…)
• Albert Einstein slept 10 hours a day.
• Lebron James sleeps up to 12 hours a day.

Soo...GOOD NIGHT folks !!!!!