What are some facts about sleep?
- Sleep varies
- Cycle of sleep changes
- Supplements help you sleep better
- Insomnia increases with age
- Exercise promotes sound sleep
Causes of obstructive sleep apnea and insomnia are attributed to the low levels of important amino acids in the body. Self-imposed sleep deprivation and aging are also precursors of sleeplessness. While many people turn to exercise and yoga, some are convinced that supplements improve the quality of sleep. Besides the benefits of daily exercise and supplements, here are some other facts that might help you sleep better at night.
While the recommended amount of sleep to generate enough energy and increase bone health is eight hours, sleep needs vary from one person to another. According to the National Sleep Foundation (NSF), teenagers need an average amount of 8 to 9.25 hours per night. The reason behind this is that their bones and muscle tissues are still developing.
On the other hand, adults need less than eight hours of sleep to cope with the amount of energy they use to perform strenuous physical and mental activities. Some individuals can only sleep for certain hours as their bodies normally wake up before the recommended duration. Body clocks dictate the level of tiredness an individual may feel, which is why people need the right amount of rest at night.
Cycle of Sleep Changes
This fact refers to the cycle of sleeping and not the schedule of sleeping. It is obvious that given the daily activities and responsibilities of an individual, their sleep schedule may change from time to time.
The cycle of sleep starts with a deep sleep. It is the first few hours as well as the deepest stage. This is followed by rapid eye movement or REM stage where vivid dreams occur. Sleep cycles can constantly change depending on your level of tiredness. Some people experience dreaming first before falling into a deep sleep.
Supplements Help You Sleep Better
The duration of your sleep must allow the body to heal and the brain to rest in order for them to optimally function once you wake up. If you experience trouble sleeping at night, regardless of how tired you are, then it might be high time for you to consider supplements.
There are nutritional supplements in the market that help improve sleep without causing any side effects in the body. As a matter of fact, most of them are good for your body even when you do not have trouble falling into a slumber. Often you can find nutritional products with complete supplements to help you sleep. Otherwise, here are some supplements that improve the quality of your rest. They are safe to take with immediate signs of benefits.
This supplement is effective to take when you experience occasional sleeplessness. Melatonin is a special hormone that the mind naturally produces to make you sleepy. If you have trouble sleeping, the levels of melatonin in your body may be insufficient. Make sure you consult your nutritionist or doctor to obtain the best amount of melatonin to consume. Overdosing and taking a dose after midnight can lead to a sleep disaster. 10 milligrams of melatonin is already too much for the body and taking it after midnight changes your sleep cycle.
- Valerian extract
Valeriana officinalis is a type of root or herb that can be consumed as a tea, but the best results happen when you take it in its supplement form. Valerian is a herbal sleep formula that, once consumed, goes directly to the nervous system. It works to relax your mind and prepare you for bed. The herb also helps the skeletal muscles to relax in order to combat sleep disorders.
Matricaria recutita is a type of flower that helps relax the mind. The extracts are added into supplements to combat colitis. Colitis is caused by inflammation, which is one of the root causes of insomnia.
This is a type of amino acid that is found in a number of different foods. The tryptophan improves the quality of the stages 1, 4 and REM. It is an antecedent to 5-HTP and serotonin that elevates the mood for sleep.
A rapid heartbeat can keep you awake at night. To relax your heart and your mind, take supplements with L-Theanine. This boosts the production of neurotransmitters that induce relaxation and sleep.
Insomnia Increases with Age
Ever wondered why your grandparents sleep so late yet wake up earlier than you do? That is because as people get older, their sleeping pattern changes. It is a normal aging process. A circadian rhythm is the coordinated timing of the bodily functions. This rhythm is attributed to the advanced sleep phase syndrome that people acquire as they age. For older people, sleeping for eight hours straight is impossible. Instead, they take naps during the day to complete the amount of rest their body needs.
Exercise Promotes Sound Sleep
Exercising daily enforces the circadian rhythm. The movements performed during an exercise activity promote daytime alertness. In this manner, the body will feel tired at night. Even the simplest exercise with the right breathing technique that is done at home already improves sleep for individuals with insomnia and obstructive sleep apnea.
Now you have learned a few key things about sleep. One of which is that insomnia or decreased sleep is related to aging. Second, exercising is the best effort to improve activity throughout the day and crave sleep at night. And lastly, to improve the quality of sleep, you must supply the body with the appropriate levels of hormones and amino acids. Acquire sleep support supplements like 5-HTP Griffonia Simplicifolia, Calm Tabs®, and Melatonin in 3 to 10 milligrams with Puritan’s Pride.