a good night's sleep is as important as eating a proper
healthy diet and exercising to keep a beautiful figure.
Because a good nights sleep not only makes your skin
look beautiful and fresh but it also helps you concentrate
in your work and keeps your brain more alert. Though
in a busy lifestyle we always try to sacrifice sleep
for work but it is very important that you set aside
enough hours for some good old-fashioned beauty sleep.
The average adult needs seven to eight hours of sleep,
while infants need 16 hours of sleep, and teenagers
need about nine hours.
The benefits of sleep
Scientists believe that sleep gives our bodies the
chance to maintain and repair our bodies and minds.
Each night we cycle through three stages of sleep
ranging from light sleep to deep sleep, and finally,
to rapid eye movement (REM) sleep. A complete sleep
cycle takes 90 to 110 minutes on average. While we
sleep our brains are using important neuronal connections
that might otherwise deteriorate from lack of activity.
During deep sleep, brain activity that control emotions,
decision-making processes, and social interaction
shuts down, allowing us to maintain optimal emotional
and social functioning when we are awake. Cell growth
and cell repair takes place to combat the affects
of stress and UV rays in this stage as well. Hence,
deep sleep can truly be called beauty sleep. Sleep
also helps our bodies fight infection. This is because
our immune system releases a sleep-inducing chemical
while fighting a cold or an infection. Sleep helps
the body conserve energy and other resources that
the immune system needs to mount an effective attack.
Dangers of Lack of sleep
Lack of sleep affects our nervous systems by leaving
us drowsy and unable to concentrate. Not getting enough
sleep also leads to poor memory and physical performance.
If sleep deprivation continues, hallucinations and
mood swings may develop. In the same vein, sleeping
problems are common in both mental and physical disorders
including depression and schizophrenia, Alzheimer's
disease, stroke, cancer, and head injuries.
For getting a proper sleep
at night do the following:
Sleep only when sleepy. This reduces the time you
are awake in bed.
If you can't fall asleep within 20 minutes, get
up and do something boring until you feel sleepy.
Sit quietly in the dark listen to some nice soothing
music. Don't expose yourself to bright light while
you are up.
Don't take naps. This will ensure you are tired
at bedtime. If you just can't make it through the
day without a nap, sleep less than one hour, before
Get up and go to bed the same time every day. When
your sleep cycle has a regular rhythm, you will
from exercise at least 4 hours before bedtime. Regular
exercise is recommended to help you sleep well,
but the timing of the workout is important. Exercising
in the morning or early afternoon will not interfere
Develop sleep rituals. Listen to relaxing music,
read something soothing for 15 minutes, have a cup
of warm milk, and do relaxation exercises.
Stay away from caffeine, nicotine and alcohol at
least 4-6 hours before bed. Caffeine and nicotine
are stimulants that interfere with your ability
to fall asleep. Alcohol may seem to help you sleep
in the beginning as it slows brain activity, but
you will end up having fragmented sleep.
Have a light snack before bed. If your stomach is
too empty, that can interfere with sleep. However,
if you eat a heavy meal before bedtime, that can
interfere as well.
Take a hot bath 90 minutes before bedtime. This
will relax your body and will make you feel sleepy.
Make sure your bed and bedroom are quiet and comfortable.