Getting a good night’s sleep is an essential part of staying healthy. World Sleep Day (March 16th) aims to remind us that getting enough sleep is vital for our overall health and wellbeing. A lack of sleep has been found to make individuals more prone to obesity, heart disease, high blood pressure and diabetes.

Lack of sleep can alter the brain, making you more prone to anger and irritability. Over time it can imapir memory, mood, and other functions until eventually this becomes a new way of life.

How do you turn this situation around? Ensure you are getting enough sleep each night. The following tips will serve you well in getting enough shut-eye…

1. Aim for a solid eight hours sleep

While some individuals may need more sleep than others, the general consensus is that eight hours of sleep is best. The National Sleep Foundation recommends the average adult gets an average of eight hours sleep every night.

Babies and pre-school children need much more (anywhere between 11-17 hours a night), while older adults need slightly less at around 7-8 hours. Sleep requirements may vary from person to person, but eight hours the ideal recommendation if you want to feel well rested and refreshed.

 

2. Avoid unguarded WIFI/Phones,Tablets etc in the bedroom (unless protected)

WiFi from phones, tablets and other mobile devices can all disrupt the quality of your sleep. Avoid leaving mobile phones next to your bedstand or underneath your pillow as electronic devices can interfere with your body’s natural rhythm.

Using your phone before bed is also risky as the light stimulates the cells in the retina, the area at the back of the eye that transmits messages to the brain. These are light-sensitive cells that tell the body what time it is. This controls the release of the hormone melatonin and this can make you feel sleepy, encouraging you to get a good night’s rest.

You can protect yourself from your device’s EMF radiation by using Quantogram technology. By using a Hologuard adhesive on your mobile phone, you can create a healthy resonance that protects you from any harmful effects.

 

3. Learn to de-stress and Create a peaceful environment

This means no television. Set the scene by listening to some peaceful music, enjoying a warm bath or relaxing before going to bed. Avoid loud music or anything that creates distractions as this can make it more difficult to drift off to sleep.

Good habits to get into incldude avoiding all technology at least 2 hours before going to sleep. Choosing to read a book or engaging in some meditation shortly before bed.

 

4. Avoid ‘unnatural’ foods before sleep (2hrs before)

Unnatural processed foods high in sugar or salt can disrupt the body before bedtime. Avoid consuming caffeine in the late afternoon and evening as this can cause fragmented sleep patterns.

It’s also advisable to avoid alcohol, spicy foods and junk food that is high in fat. High-fat foods can severely worsen heartburn and indigestion, causing difficulties in sleeping. While alcohol can reduce your sleep quality, causing frequent disruptions when it wears off.

 

5. Exercise on a daily basis but not to late in the evening

Physical activity can have an impact on your overall quality of sleep. The scientific evidence is showing that in a nationally representative sample, 150 minutes of moderate to vigorous activity each week was shown to provide a 65% improvement in sleep quality.

Early morning and afternoon exercise may help to reset the sleep-wake cycle by raising the body temperature slightly. Avoid exercising late at night as this can increase adrenaline levels, heart rate and body temperature, therefore making it more difficult to sleep.

 

 

Recommended Examples

Relaxwell™ – This formula contains L-Tryptophan, L-Theanine along with Vitamins B3 and B6 that can help to support sleep and effective relaxation. This complete formula can help to reveal a more rested and better-focused version of yourself!
quantogramQuantogram HoloGuard Phone Radiation Harmoniser
Protect yourself and your family from the harmful effects of radiation with this self-adhesive Quantum Hologuard, available from Good Health Naturally.The Hologuard can be used on mobile phones, tablets, laptops, cordless phones, hands-free phones, wifi routers, bluetooth devices, cell phone towers and hotspots.Our Harmonizer is flexible and universal in its use, meaning it can be used on all devices including compound curves of different devices i.e. a DECT phone and Wifi Routers.