{"id":2360,"date":"2020-07-08T17:30:27","date_gmt":"2020-07-08T17:30:27","guid":{"rendered":"https:\/\/propakistani.pk\/how-to\/?p=2360"},"modified":"2020-07-08T17:30:40","modified_gmt":"2020-07-08T17:30:40","slug":"top-10-things-that-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/propakistani.pk\/how-to\/top-10-things-that-help-you-sleep-better\/","title":{"rendered":"Top 10 Things That Help You Sleep Better"},"content":{"rendered":"<p>Night owls reign the streets in Pakistan. Whether it\u2019s for food, drinks, cigarettes, or just driving into the night \u2013 every conclusion is the same: <strong>No one sleeps at night<\/strong>. At least us Pakistanis don\u2019t.\u00a0 Well, this article is all about the Top 10 things that help you sleep better. Read!<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload aligncenter wp-image-2361 size-full\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1541 925'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/1-4.png\" alt=\"Top 10 Things That Help You Sleep Better - Sleeping Carelessly\" width=\"1541\" height=\"925\" \/><\/p>\n<p><em>5 a.m., cold sweats, waking up, <\/em><a href=\"https:\/\/www.youtube.com\/watch?v=CVFkvTKfcqk\" target=\"_blank\" rel=\"noopener noreferrer\"><em>to the sky<\/em><\/a>.<\/p>\n<p>Many of us don\u2019t get the recommended seven to eight hours of sleep per night. And consequently, we\u2019re sleep deprived or worse, insomniacs! <a href=\"https:\/\/www.thegoodbody.com\/sleep-statistics\/\" target=\"_blank\" rel=\"noopener noreferrer\">The impact of such lack of sleep<\/a> is frightening, alarming and detrimental to our health<em>.<\/em><\/p>\n<p>Also Read: <a href=\"https:\/\/propakistani.pk\/how-to\/how-to-learn-new-skills-and-make-use-of-your-time-while-in-quarantine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Living With COVID<\/a><\/p>\n<h2>Tea | Top 10 Things That Help You Sleep Better<\/h2>\n<p>A nice cup of herbal tea a bit before bed <a href=\"https:\/\/www.thegoodbody.com\/teas-to-help-you-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">can be soothing and calming<\/a>.<\/p>\n<p>Take chamomile for instance, one of the most ancient herbs known to mankind; it\u2019s widely regarded as a sleep inducer and has been used for many years to treat <a href=\"https:\/\/www.thegoodbody.com\/insomnia-facts\/\" target=\"_blank\" rel=\"noopener noreferrer\">insomnia<\/a>. It contains a large amount of <a href=\"https:\/\/www.sciencedirect.com\/topics\/pharmacology-toxicology-and-pharmaceutical-science\/apigenin\" target=\"_blank\" rel=\"noopener noreferrer\">apigenin<\/a>, an antioxidant and that binds to specific receptors in the brain to decrease anxiety and encourage sleep.<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload aligncenter wp-image-2362 size-full\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1155 648'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/2-6.png\" alt=\"Top 10 Things That Help You Sleep Better - A Nutritional Remedy\" width=\"1155\" height=\"648\" \/><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29154054\" target=\"_blank\" rel=\"noopener noreferrer\">A study involving 60 nursing home residents<\/a>, over 28 consecutive days, demonstrated just how much of a sleep aid it can be. People who received a dose of 200mg of chamomile extract twice a day, had a significantly better night\u2019s sleep in terms of quality than those who didn\u2019t.<\/p>\n<p>It\u2019s also proven to be a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2995283\/\" target=\"_blank\" rel=\"noopener noreferrer\">natural way to reduce a number of health issues<\/a> including:<\/p>\n<ul>\n<li>inflammation<\/li>\n<li>anxiety<\/li>\n<li>hay fever<\/li>\n<li>muscle spasms<\/li>\n<li>menstrual disorders<\/li>\n<li>rheumatic pain.<\/li>\n<\/ul>\n<h3>Essential Oils<\/h3>\n<p>Scent is a powerful force, with essential oils like valerian (a common ingredient in herbal teas), bergamot and lavender scientifically proven <a href=\"https:\/\/www.sleep.org\/articles\/best-essential-oils-good-nights-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">to help improve sleep quality<\/a>.<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload size-full wp-image-2370 aligncenter\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1280 720'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/srvht.jpg\" alt=\"\" width=\"1280\" height=\"720\" \/><\/p>\n<p>Bergamot makes you feel tranquil and signals to your body it\u2019s time for bed, while lavender has been deemed a powerful catalyst for an excellent night\u2019s sleep. It lowers blood pressure, the heart rate and body temperature \u2013 everything you need to initiate sleep.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16520572\" target=\"_blank\" rel=\"noopener noreferrer\">A study<\/a> has demonstrated that smelling lavender can not only provide better quality sleep, but can also help treat mild insomnia. With older people, basil, juniper and sweet marjoram were shown to reduce sleep interruptions and improve overall well-being.<\/p>\n<p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnbeh.2018.00241\/full#B18\" target=\"_blank\" rel=\"noopener noreferrer\">Investigators at Kagoshima University in Japan\u00a0explained<\/a> that lavender can also reduce anxiety, often a key cause of poor sleep.<\/p>\n<p><strong>Note: <\/strong>Essential Oils are available in select-few markets throughout Pakistan. Chances are, you\u2019d find them in posh stores and cosmetics outlets.<\/p>\n<h2>Plants | Things That Help You Sleep Better | Top 10<\/h2>\n<p>Plants have amazing health benefits. There\u2019s a stack of research that reveals that they improve sleeping environments.<\/p>\n<p>FYI: <a href=\"https:\/\/archive.org\/details\/nasa_techdoc_19930072988\" target=\"_blank\" rel=\"noopener noreferrer\">Research Stack NASA<\/a><\/p>\n<figure id=\"attachment_2363\" aria-describedby=\"caption-attachment-2363\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-expand=\"600\" class=\"lazyload size-full wp-image-2363\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1000 667'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/3-6.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><figcaption id=\"caption-attachment-2363\" class=\"wp-caption-text\">Haworthia Fasciata Sitting Near Window; Shutterstock ID 167096096; PO: Cat Overman; Job: blog post<\/figcaption><\/figure>\n<p>According to the research, common indoor plants may provide a natural way to remove toxic agents from the air. It also recommends having at least one plant per 100 square feet of home or office space.<\/p>\n<h3>\u2018What Plant To Buy?\u2019 we hear you ask:<\/h3>\n<p>The study indicated that Aloe Vera and <a href=\"https:\/\/www.google.com\/search?client=firefox-b-d&amp;q=green+spider+plant\" target=\"_blank\" rel=\"noopener noreferrer\">green spider<\/a> plants are among the best when it comes to air filtering.<\/p>\n<h2>Get Your Dose Of Vitamins | Things That Help You Sleep Better| Top 10<\/h2>\n<p>Vitamin deficiencies are quite often a root cause of poor sleep.<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload alignnone size-full wp-image-2364\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1395 495'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/4-2.png\" alt=\"\" width=\"1395\" height=\"495\" \/><\/p>\n<p>We need adequate levels of key nutrients to get good quality sustained sleep. So, which vitamins should we focus on?<\/p>\n<p>There are many that nutritionists have suggested:<\/p>\n<ul>\n<li>vitamin C<\/li>\n<li>iron<\/li>\n<li>magnesium<\/li>\n<li>Vitamin B12<\/li>\n<li>tryptophan<\/li>\n<li>potassium<\/li>\n<li>calcium<\/li>\n<li>omega 3<\/li>\n<\/ul>\n<p><strong>Be advised: <\/strong>Before you start taking any, please consult with a physician to ensure a prescribed intake. Too much could be bad for you and too little will do nothing for your slumber!<\/p>\n<h2>Food | Health Radar<\/h2>\n<p>Certain foods can make us sleepy, as some contain those much-needed vitamins, so you might want to rethink that grocery list!<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload alignnone size-full wp-image-2365\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1200 625'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/5-3.png\" alt=\"\" width=\"1200\" height=\"625\" \/><\/p>\n<p>Here\u2019s a list of some of the best foods that will help you catch those Zzzzs:<\/p>\n<ol>\n<li>Poultry<\/li>\n<li>Fish<\/li>\n<li>Yogurt<\/li>\n<li>Kale<\/li>\n<li>Bananas<\/li>\n<li>Whole grains<\/li>\n<li>Honey<\/li>\n<li>Nuts<\/li>\n<li>Eggs<\/li>\n<li>White rice<\/li>\n<\/ol>\n<p><strong>Fun Fact: <\/strong>Pakistanis avoid eating too much rice \u2013 unless it\u2019s biryani \u2013 for rice makes everyone sleepy!<\/p>\n<p>All of these foods have one or a mix of calcium, potassium, magnesium, tryptophan and B6 \u2013 just what the doctor ordered.<\/p>\n<p>If you suffer with insomnia, you\u2019re going to want to invest in kiwis.<\/p>\n<h2>Music | A Surreal Trip<\/h2>\n<p>If you\u2019re looking for the perfect treatment to beat sleepless nights then you need music in your life. It\u2019s pretty cheap and has zero negative side effects. I don\u2019t recommend indulging in fantasies while doing so; you\u2019ll be up long after Fajr time!<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload aligncenter wp-image-2366 size-full\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 917 720'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/6-6.jpg\" alt=\"Top 10 Things That Help You Sleep Better - Adapting To Lunar Cycles\" width=\"917\" height=\"720\" \/><\/p>\n<p>Let\u2019s get a little technical here.<\/p>\n<p><strong>Did you know music has a direct effect on parasympathetic nervous system?<\/strong><\/p>\n<p>This is sometimes referred to as \u2018the rest and digest system\u2019. Basically, it helps you relax and settle you for sleep. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18426457\" target=\"_blank\" rel=\"noopener noreferrer\">A report published<\/a> by a group of researchers stated that classical music has been known to lead to more restorative sleep, so you might want to download some Beethoven, Wagner or Bach tonight.<\/p>\n<p><strong>Research Experiment\/Observation<\/strong><\/p>\n<p>Ninety-four people \u2013 aged b\/w 19-28 \u2013 listened to classical music at bedtime for three weeks. Depressive symptoms faded significantly and there was a reduction in overall sleep problems.<\/p>\n<h3>Cut Back On Your Caffeine Intake<\/h3>\n<p>Caffeine is undeniably <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9889511\" target=\"_blank\" rel=\"noopener noreferrer\">the most widely consumed psychoactive drug in the world<\/a>. According to doctors in Pakistan\u2019s top medical facilities, healthy adults should be consuming no more than 400 milligrams a day (roughly four-five cups of coffee) as it can pose a danger to health.<\/p>\n<p><strong>It can also play havoc with the amount of deep sleep and total sleep time.<\/strong><\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload size-full wp-image-2367 aligncenter\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 2041 1021'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/7-4.jpg\" alt=\"\" width=\"2041\" height=\"1021\" \/><\/p>\n<p>The time of day you consume caffeine <a href=\"http:\/\/jcsm.aasm.org\/viewabstract.aspx?pid=29198\" target=\"_blank\" rel=\"noopener noreferrer\">is important<\/a> too. Even as long as six hours before bedtime\u00a0can reduce total sleep time of one hour. It\u2019s worse for older adults as it takes their bodies much longer to process the drug.<\/p>\n<h2>Mindfulness &amp; Meditation | Train Your Sleep-Clock<\/h2>\n<p>Stress and upsetting thoughts can create a night of tossing and turning. On the other hand, mindfulness and meditation can leave you feeling calm, and more likely to get a good night\u2019s sleep.<\/p>\n<p>Meditation has also been reported as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3328970\/\" target=\"_blank\" rel=\"noopener noreferrer\">enhancing melatonin levels and the quality of sleep<\/a>, and if that wasn\u2019t enough, it\u2019s <a href=\"https:\/\/www.thegoodbody.com\/benefits-of-meditation\/\" target=\"_blank\" rel=\"noopener noreferrer\">been shown to do loads more<\/a>.<\/p>\n<h3>Exercise | Dedication | Reserve An Hour or Two<\/h3>\n<p>Exercise is great and considered a \u2018virtual fountain of youth\u2019. After pumping iron, you feel good and ready to tackle the world, but the time of day you exercise is really important.<\/p>\n<p><img decoding=\"async\" data-expand=\"600\" class=\"lazyload aligncenter wp-image-2368 size-full\" src=\"data:image\/svg+xml;charset=utf-8,%3Csvg xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg' viewBox%3D'0 0 1440 810'%2F%3E\" data-src=\"https:\/\/propakistani.pk\/how-to\/wp-content\/uploads\/2020\/05\/8-4.jpg\" alt=\"Top 10 Things That Help You Sleep Better - Defining Workout Sessions For Endurance\" width=\"1440\" height=\"810\" \/><\/p>\n<p>Researchers have explored the sleep patterns of people exercising at three different times:<\/p>\n<ul>\n<li>7am<\/li>\n<li>1pm<\/li>\n<li>7pm<\/li>\n<\/ul>\n<p>People who exercised at 7am had a much deeper sleep cycle, slept much longer and experienced up to 75 per cent more time in the \u2018deep sleep\u2019 stage at night.<\/p>\n<p>Night time isn\u2019t ideal for exercising; it can leave you feeling wired and unable to sleep. It\u2019s simply because it dramatically changes your core body temperature and it can take five to six hours for it to come down again.<\/p>\n<p>Your shut-eye needs the body to be cool and without any muscular strain! Here\u2019s a tip:<\/p>\n<p>Yoga is especially good for <a href=\"https:\/\/www.thegoodbody.com\/insomnia-facts\/\">insomniacs<\/a>. <a href=\"https:\/\/www.sleepfoundation.org\/articles\/connection-between-yoga-and-better-sleep\" target=\"_blank\" rel=\"noopener noreferrer\">When they perform yoga every day<\/a>, their sleep duration increases, they fall asleep much quicker and get back to sleep more easily if they wake in the night.<\/p>\n<p>&nbsp;<\/p>\n<p>Well, there you have it guys! This was all about the <strong>Top 10 Things That Help You Sleep Better<\/strong>. I hope this article was helpful for you!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Night owls reign the streets in Pakistan. Whether it\u2019s for food, drinks, cigarettes, or just driving into the night \u2013 every conclusion is the same: No one sleeps at night. At least us Pakistanis don\u2019t.\u00a0 Well, this article is all about the Top 10 things that help you sleep better. Read! 5 a.m., cold sweats, [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/propakistani.pk\/how-to\/top-10-things-that-help-you-sleep-better\/\">More<\/a><\/p>\n","protected":false},"author":4,"featured_media":2369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25,21],"tags":[],"class_list":{"0":"post-2360","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-life-hacks"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top 10 Things That Help You Sleep Better - How To<\/title>\n<meta name=\"description\" content=\"Is your sleep-clock out of shape lately? Haven&#039;t found the right guideline on the web? Here are the Top 10 Things That Help You Sleep Better. 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