Everyone knows sleep is important and that you need roughly 7-8hours for a good night sleep. It is gateway for recovery and resetting your body to function properly for the next day. Not enough sleep you feel tired and groggy, but why? A recent study published in October 2013 found out that on a molecular level, sleep is designed to cleanse the brain. They summarized that “the restorative nature of sleep appears to be the result of active clearance of the by-products of neural activity that accumulate during wakefulness”. Therefore it removes potential harmful toxins in and around the brain, including the fluid around the brain called CSF (cerebrospinal fluid). Hence this is a reason why you feel groggy with lack of sleep, as there is an over accumulation of these neuro-toxins within the brain and CSF!
However it also about quality of sleep and not just quantity. If your tossing and turning all night long, you will most likely not get the deep sleep that you need. Tips to help getting a good night, deep sleep:
- Optimal sun exposure: Helps with circadian rhythm, which is essentially your body clock and it, postpones production of melatonin, a hormone that helps you sleep.
- Avoid bright lights at nighttime: This reduces the amount of melatonin in the brain and thus makes it much more difficult to fall asleep
- Don’t consume caffeine a few hours before bed: This is a no brainer
- Don’t exercises 1-2 hours before bed: This stimulates the body and brain, making it more difficult to fall asleep
- Take supplements that can help including, Magnesium, Vit D & Vit B
- Mediation and breathing exercises
- Chiropractic & massage
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