Trouble Sleeping? Here’s How I Learned To Fall Asleep In Under 1 Minute Every Night!

I was struggling with sleeping for a longer period of time. Usual reasons for that are stress, too many TV or screens before going to bed, and late night food consummation. It was so hard to shut my hyperactive brain and give it a break. After many weeks without full sleep at night, my friend informed me about the breathing trick called “4-7-8”.

How can this trick help me to sleep better?

This breathing technique was invented by Dr. Andrew Weil from Harvard University. He is wellness practitioner who studies breathing, meditation, and ways to counteract stress. Dr. Weil said that is very easy to accomplish a full sleep at night. Simply breathe in through the nose for 4 seconds, hold your breath for 7 seconds, and exhale through the mouth for 8 seconds. This breathing trick will slow down the heart rate and will release chemicals that are soothing you and your brain.

I was very skeptical about this breathing thing, but I tried it anyway. I was amazed that it actually works pretty well. I was relaxed and ready for sleeping before I reached the fourth repetition. It knocked me out in only 1 minute.

The best thing is that this technique is good for falling asleep and that’s not all. When you are stressed, your endocrine system is releasing a lot of adrenaline via our adrenal glands. It results with elevated heart rate, which forces you to breath shallow and rapid. This is followed with jittery and unwell felling. When you start with this wonderful breathing method, you neutralize the effects of adrenaline and the body is pushed to slow down the heart rate. Simply, there is no other choice!

In the beginning it can be a little bit uncomfortable, but as you proceed, you will slow the heart rate and clear your hyperactive mind. It’s so relaxing and it’s like you have spent whole afternoon in a spa center.

source: http://www.dailynutritionnews.com

Read More »

6 Hidden Health Benefits of Sleeping On Your Left Side That You’ve NEVER Heard About

While technological advances have made our lives easier, it’s increasingly obvious that these conveniences are also making us increasingly unhealthy.

Not surprisingly, the rise of processed foods, brainless entertainment and lack of physical activity has caused our sleep quality to drastically decline.

Currently,  20-40% of American adults suffer from insomnia in the course of any year while 1 out of 3 people experiences the condition at some point in their life. In total, 70 million Americans suffer from sleep disorders .

These statistics alone are evidence that more Americans are struggling with their sleep patterns than ever before. Still, the importance of sleep seems to go undervalued, leading to a host of physical problems.

The Importance of Sleep
Sleep is an essential time during which your body recovers and heals itself. Think of it as your body’s time to take out the trash and repair any damage before you wake up. Without the appropriate amount of rest, your body begins to have difficulty conducting its everyday tasks.

In fact, poor sleep leads to impaired attention, alertness, concentration, reasoning, and problem-solving skills as well as a diminished sex drive. It can also contribute towards depression, premature aging of the skin and weight gain.

Other serious conditions linked to poor sleep include:

• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
• Stroke
• Diabetes

How to Improve The Quality of Your Sleep
One of the easiest ways to get more out of your sleep is by simply adjusting the position you sleep in.

There are 4 main sleeping positions, including lying on your right side, left side, back, or belly . While every position has its own pros and cons, researchers are finding that sleeping on the left side holds the highest amounts of benefits with the least drawbacks.

1. Prevents Heartburn

Sleeping on your left side can help alleviate acid reflux or heartburn, particularly after a spicy or acidic meal.

This is because gravity forces your stomach acid into the pit of your stomach instead of sending it back up your esophagus, which occurs when you sleep on your right side .

2. Prevents Snoring

You can also try sleeping on your left side to relieve sleep apnea and snoring. This position opens airways by keeping your tongue and throat muscles in a neutral position.

In contrast, sleeping on your back pushes these muscles towards the back of your throat and causes distinct snoring noises and you struggle to breathe .

3. Boosts Digestion

Lying on your left side improves digestion by putting less strain on your liver. This, in turn, stimulates bile flow and increases nutrients absorption .

4. Clears Lymph
John Douillard, an experienced and respected Ayurvedic Practitioner explains that “The left side of the body is the dominant lymphatic side. The majority of the body’s lymph fluid drains into the thoracic duct, located on the left side.”

He suggests that sleeping on your left side  stimulates the drainage of toxins from the lymph nodes .

5. Improves Brain Health
Researchers have also discovered that sleeping on your left side helps your brain helps your brain filter out waste and can even help prevent certain health conditions, like Alzheimer’s.

6. Improves Circulation


This position improves blood circulation throughout the night. In fact, sleeping on your side takes pressure off your vena cava (largest vein in the body), which is located on the right side of your body and supplies blood to the right side of your heart .

Pregnant women are often advised to sleep on their left side as it significantly improves blood flow to the heart, fetus, uterus, and kidneys.

How to Sleep on Your Left Side
With all of the obvious benefits with a simple change in position, it may be time to change your sleeping habits.

If you’re having a hard time switching sides, simply place a body pillow on your right side to keep you from rolling over or keep a nightlight on the right side of your bed to naturally draw you towards the left.

You can also try keeping a pillow on your left side and placing it in between your knees and shoulders as if you were giving it a hug.

source: https://dailyhealthpost.com

Read More »

The Many Health Benefits of Sleeping Naked You Did Not Know About

Can sleeping naked improve your sleep and health? Evidence suggests that, yes, ditching your sleepwear may in fact have a number of benefits, including better sleep. Interestingly enough, a mere 8 percent of Americans admit to sleeping naked.

Many of these health benefits result from the fact that sleeping naked helps prevent overheating, which can have a significant impact on your sleep quality. As you fall asleep, your body temperature drops, and this drop in core temperature actually helps you sleep better.

As you wake, your body temperature rises, which is why it’s much more difficult to fall asleep and stay asleep when you’re hot.

Many keep their homes too warm to begin with, and wearing pajamas to bed will make you even warmer, which can lead to restless sleep and frequent waking. Ideally, keep the temperature in your bedroom below 70 degrees F. Studies show that the optimal room temperature for sleep is between 60 to 68 degrees.

One study showed a surface skin temperature difference of as little as 0.08 degrees F (or 0.4 degrees C) allowed subjects to sleep more soundly. But the benefits of sleeping in the buff don’t end there.

Surprising Health Benefits of Sleeping Naked

Other health benefits of sleeping naked include:

✓ Improved metabolism

Lowering your body temperature helps activate brown fat — a type of body fat that helps regulate your body temperature by generating heat.

Research shows that people with higher levels of brown fat have faster resting metabolic rates, better blood sugar control and higher insulin sensitivity. In one study, sleeping in a chilled room doubled the amount of brown fat participants produced.6

✓ Improved blood circulation

Without clothing your blood flow is less restricted, which benefits your entire body, especially your heart and muscles.

✓ Healthier skin and private parts

Bacteria thrive in warm, moist areas, so ditching clothing, including underwear, can be particularly beneficial for women prone to yeast infections. Other areas, including your armpits (and skin in general) also benefit from being able to breathe.

✓ Improved sperm quality

Men can also benefit from sleeping “commando.” A man’s testicles are designed to keep sperm at a temperature just slightly below core body temperature. Underwear that bunch the testicles close to the body may therefore reduce sperm quality and affect a man’s fertility.

✓ Improved sex life

Skin-to-skin contact (as well as orgasm) releases the “bonding” hormone oxytocin, which promotes feelings of attachment and emotional closeness. Since sexual contact typically occurs while naked, sleeping in the nude raises the chances of sex, which can bring a couple closer.

✓ Balancing hormones

By allowing your body to stay cooler at night, sleeping naked helps decrease cortisol, increase growth hormone and balance melatonin, all of which help promote healthy sleep patterns and reduce anxiety, stress and food cravings.

source: http://wisemindhealthybody.com/

Read More »

Pumpkin Seeds Kill Cancer Cells, Affect Your Sleeping And Improve Sight

A Spanish study has shown that pumpkin seeds contain compounds which fight efficiently against cancer cells and as well are good in the fight against bad mood.

They are rich in proteins, manganese, fibers, potassium and phosphor. These seed contain a high level of zinc which is very important for the immune system, they help in development and right division of cells in the organism, have an effect on the sleeping routine and improve sight, skin and create good mood.

Pumpkin seeds contain compounds which fight efficiently against cancer cells. In fact pumpkin seeds are effective against different types of cancer and have anti-inflammatory properties. A German study showed that women which pass through menopause should consume pumpkin seeds daily and have 23% lower chances of developing breast cancer.

Sunflower seeds are very effective as well. Pumpkin seeds oil is effective and useful when it is used on problems with increased prostate. The oil contains phytochemicals and antioxidants which fight free radicals in the organism and prevent creation of cancer cells.

Pumpkin seeds are great source of proteins which are key factor for loosing extra weight. 30 g of pumpkin seeds contains 5 g of protein which will help you to stay full. However be careful and moderate in consumption of these seeds because a cup of them contains 285 cal. As well they are great for physical and mental health.


source: healthylifetrickcs

Read More »