Ways to get quality sleep and The the benefits you won't know about drinking more water.

HOW TO GET MORE QUALITY SLEEP Soft Beds The sleep process and its benefits deserve a complete book. Sleep is one of the most important proce...

HOW TO GET MORE

QUALITY SLEEP

Soft Beds

The sleep process and its benefits deserve a complete book. Sleep is one of the most important processes of the body that offers numerous advantages. Getting quality sleep is a habit you shouldn't handle with levity. Here we will explore the benefits of getting restorative sleep and how you can improve your sleeping habit.

It's difficult to have a good day when you have unhealthy sleeping habits and patterns. Some of the advantages of restorative sleep include peak energy levels, enhanced performance, and a feeling of contentment. You can turn things around by taking advantage of the hacks below:

• Have a regular bedtime and wake up time
• Avoid using bright lights in your room
• Let your bed only be for sleeping
• Avoid napping during the day
• Wind down late in the day
• Have a bedtime routine

Benefits of Restorative Sleeps

Below are some of the perks that come with good sleeping habits:

Peak Energy Levels

Many processes are taking place in your body when you're sleeping. For example, many repair and maintenance works occur in the body during the sleep period. Your body needs you to be inactive so that it can carry out its tasks without interference. You need to give it enough time to perform these functions. If not, you'll wake up feeling jaded and tired. However, when you sleep on time, you'll feel like your "battery" has been fully recharged.Consequently, you'll have enough energy to carry out your activities during the day.

Enhanced Performance

Peak energy levels are the bedrock of fantastic performances. When you didn't sleep well, you'll feel tired and stressed, which can impede your preparation and eventual performance. It gets worse and obvious when you're involved in mentally challenging activities such as writing and data analysis. You might struggle to come up with creative ideas, which can be frustrating. Whenever you have a crucial interview or presentation, ensure you're well-rested to give yourself the platform to perform at your best.

Feeling of Contentment

Feeling of Contentment

Unknown to many, your sleep habit can affect your psychological health. One of the reasons some people feel disgruntled during the day and feel like life isn't worth it is because they didn't sleep well. When you start your day on the wrong note due to poor sleeping habits, you'll find it hard to get into the groove during the day. You'll not perform as expected, and you can start feeling frustrated about your life. It can affect your reactions to others, further compounding your woes.

Quality Interpersonal Relationships

Failure to sleep well can make you wake up in the wrong mood. Meanwhile, when you are disgruntled, you're not likely to give good responses to your friends and family. Indeed, some people are emotionally intelligent enough to control their feelings and relate well. Yet, some people find it difficult to say the right things when they feel exhausted.

Remember that negative responses can cause fracas that cannot be mended between you and your loved ones. So, it is in your best interest to have a restorative sleep so that you can "wake up on the right side of your bed”. If you notice that you are arguing more with friends and families, you need to relax more and improve your sleeping habit.

Enhancement of Immune System

The body has its own “soldiers" that protect it against germ invaders. These fighters are part of a system of the body called the immune system. When this system is at its peak powers, it is going to be very difficult for any disease to attack your body. However, once it is weak, your body becomes susceptible to infections.So, whatever boosts this system will help you to keep the doctor away.

Thankfully, scientists have discovered that a good sleeping habit is an immune booster. This discovery was made by investigators of the American Academy of Sleep Medicine. In fact, the researcher claims that quality sleep makes vaccines more effective.

Quality Professional Relationships

Due to your calmness, emotional intelligence, and optimum performance at work, because you're sleeping well, you will enhance your professional relationships. You'll find it easier to get along well with both your employers and your colleagues when you're well-rested.

Tips for Getting Better Sleep

You can improve the quality of your sleep by leveraging the following tips. 

Have a Regular Bedtime and Wake-up Time 

Your body has a way of adjusting to your habits to increase efficiency and save energy. If you don't have a specific sleep and wake up-time, your body's circadian rhythm will be disrupted, and this will affect you. This is one of the reasons you'll notice that you slept but woke up feeling tired. Set specific times and let your body get into the groove. It might take a week or two, but once your body gets used to it, you'll feel more energized after sleeping.

Avoid Using Bright Lights in your Room

When you're exposed to the sunshine in the morning, your body soaks it up,and you'll feel rejuvenated. The boost in energy enables you to complete tasks faster and more effectively. When the sun sets, you should avoid bright lights because your body will assume that it's still daylight and want to stay alert and active. This exposure can prevent you from sleeping on time. So, it is in your best interest to ensure that your room is dark to lull your body to sleep on time.

Let your Bed only be for Sleeping

Many people have a practice of doing different activities when they are in bed at night, such as reading, watching TV, and pressing their phones. If you know that you're not ready to sleep, don't get into your bed. Your body might adjust to your refusal to sleep on the bed and start getting alert instead of sleeping. So, use other places for other activities at night. Once you jump on your bed, your body should know that it is time to sleep.

Avoid Napping during the Day

It's natural that you feel tired and sleepy sometimes during the day. Nevertheless, you need to be careful with the way you do it so that you won't set the wrong precedence for your body. Don't take a nap unless you are sick because it will disrupt your sleep at night. If you must sleep, ensure that it's up to fifteen to twenty minutes. Even if you have to do that, let it be in the late afternoon. Sleeping during the evenings will prevent you from sleeping on time at night.

Wind Down Late in the Day

Try as much as possible to avoid taking your stressors to bed with you. One of the easiest ways you can achieve this is by doing all your strenuous activities in the day. Wind down towards the end of the day to ease yourself to sleep. When you do strenuous tasks before you sleep, you'll fall asleep out of exhaustion, which isn't beneficial to your body. Such sleep can make you wake up with a headache. Instead, do lighter tasks so that you can slow down until you eventually sleep to feel refreshed when you wake up.

Have a Bedtime Routine

Your body craves routines that it can follow consistently. You can take advantage of this fact to teach your body how to sleep on time. Have things you do when you are about to sleep. For example, you can take a warm bath before bedtime or listen to your favourite song or playlist. Once your body gets used to the routine, it'll start preparing to sleep once you initiate the ritual.Ensure that it is consistent to get the best results.

BENEFITS OF DRINKING MORE WATER 

DRINKING MORE WATER 

There is no doubt that drinking water is an essential and beneficial habit. It helps to ensure that we don't choke when we eat. Yet, there are more perks to enjoy when you drink a lot of water. It has numerous benefits, some of them include:

1. Joint lubrication
2. Formation of saliva and mucus
3. Reduction in the chance of a hangover
4. Weight loss
5. Enhances performance during exercise
6. Prevention of kidney damage
7. Accessibility of minerals and nutrients
8. Supports the airways
9. Maintenance of blood pressure
10. Regulation of body temperature

Here are other advantages of drinking more water:

Joint Lubrication

Cartilages are present in joints and discs of the spine. Interestingly, they contain 80% water. So, long-term dehydration can reduce the shock-absorbing ability of the joints. This is one of the reasons people experience joint pain. Scientists have discovered long ago that the human body is like a machine with various parts carrying out specific operations.

Just like cars, our bodies need to be maintained to ensure that they keep functioning at optimum levels. Water does the same thing engine oils do in a machine. They lubricate the joint by hydrating the cartilages. Therefore,one of the ways you can ensure that you avoid joint pain is by drinking more water. This relatively cheap and easy habit can save you the cost of getting an appointment with a doctor later.

Formation of Saliva and Mucus

You need saliva to aid the digestion process. Besides, it is crucial to ensure that your nose, mouth, and eyes are moist. The benefit of keeping these body parts moist is that it prevents friction and damage to them. When you drink more water, you are also keeping your mouth clean. Moreover, you cannot wash your mouth without using water.

Sweets and candy are sumptuous, but they can lead to tooth decay. We can hardly avoid them because they are given to us on special occasions. Still, it is crucial to limit their impact on our dental set. Drinking more water can help you to avoid tooth decay. Choosing water above sweetened beverages can also help in this regard.

Reduction in Chance of a Hangover

The list of the side effects of excessive consumption of alcohol is endless. There are short-term and long-term negatives impacts of taking this depressant. One of the short-term effects is a hangover. A hangover is that undesirable physical condition following the heavy consumption of alcohol. It is often characterized by nausea and headache.People often experience this effect in the morning after heavy drinking the previous night. It can be avoided by alternating alcoholic drinks with unsweetened soda water, ice, and lemon when partying. Don't let the enjoyment of the moment make you damn the terrible consequences the following day.

Weight Loss

There is a lot of pressure for many people to lose weight today because of the prevalence of subtle or obvious body-shaming jabs at plus-size people. Nonetheless, there are many benefits of losing weight apart from getting a dream physique. It staves off obesity and its negative impacts. So, you can choose to lose weight for the right reasons.If that is the case, there are many effective ways to go about it. Thankfully,there are even free ways to do it. One of the cheap and easy methods of losing weight that many people ignore is the consumption of more water. Drinking water before eating will make you consume less food because you will quickly have a sense of fullness.Sportspeople have a culture of taking water breaks. It is not a futile activity.They do this because it boosts their performance. According to experts,drinking more water enhances performance, especially during strenuous activities. Indeed, more studies are needed to confirm this suggestion. Yet,there is evidence that this claim might not be far from the truth.

For example, a review discovered that dehydration impedes performance,especially when an activity lasts longer than thirty minutes. One of the reasons you tire easily during the day might be because you have not been drinking enough water. You can turn this negative pattern around by consuming more fluid.

Prevention of Kidney Damage

Water helps to make minerals more accessible to the body by dissolving them. It also aids the removal of waste products. Consequently, water is essential to the functioning and maintenance of the kidney. The kidney filters close to 120-150 quarts of fluid daily. Approximately 1-2 quarts of this amount are removed in the form of urine from the body while the bloodstream recovers the rest. Drinking plenty water helps to reduce the risk of developing Urinary tract infections.

Kidney stones are another disease you can prevent by drinking water. People battling this health condition were diagnosed after they didn't take the required amount of water per day. Note that people dealing with kidney stones are often susceptible to chronic kidney disease. The American College of Physicians issued a guideline in 2014 that increasing fluid intake can reduce the risk of stone recurrence.

Accessibility of Minerals and Nutrients

Taking supplements and healthy meals are meant to help you boost the functioning of your body. However, that purpose will be defeated when these nutrients and minerals aren't accessible to the organs and tissues that need them. Lack of adequate fluid is one of the reasons the body is unable to get what it needs.

Water dissolves minerals in the body, thereby making them accessible to the body parts that need them. Note that around 60% of the body contains water.So, the more water you take, the more you are increasing the chances of circulating necessary nutrients and minerals all over the body.

Supports the Airways

The human body is an intelligent system. It makes decisions that it feels are best for it, and you need to understand this process to increase your chances of living healthily. For example, if your body realizes that it doesn't have enough water, it will make moves to manage what it has. One of the ways it does this is by restricting the airways.

Apparently, this move is dangerous because you will struggle to breathe well.This will make things worse for people suffering from asthma and other allergies. Therefore, you should consume more water to prevent your body from making drastic decisions that can affect your airways.

Maintenance of Blood Pressure

The last thing you want is high or low blood pressure. Without normal blood pressure, blood will not flow around the circulatory system appropriately. When this occurs, your body won't be able to get the nutrient and oxygen it when us occurs, your body wont be apie w get me nutrient and oxygen needs to carry out its activities. Your body will also lack white blood cells and antibodies that protect it against invading germs. The fresh blood that is delivered to the organs also helps to pick up toxic wastes and products of metabolism. When you don't drink enough water,your blood can become thicker. Once this happens, it will increase your blood pressure, which can lead to cardiac arrest.

Regulation of Body Temperature

When your body heats up, water stored in the skin's middle layers comes to the surface of the skin as sweat. The body cools down as the water evaporate, especially during exercise. Scientists believe that the body will struggle to tolerate heat strain when there is too little water in the body. Heat storage will increase, and it will become difficult for the body to regulate its temperature.

So, you need to help your body by drinking more water. Drinking more water will reduce physical strain on the body when heat stress occurs during exercise. When the body is unable to regulate its temperature, you may need to see the doctor soon.