Restorative “to bring back to or put back into a former or original state”
If you always feel as if you could use a nap, you have plenty of company. In a 2016 survey, 68% of millennial’s reported “getting enough sleep” as being important to them, outranking money concerns and finding enough downtime.
One problem is that there’s sleep…and then they’re sleep that actually makes you feel rested. Known as restorative sleep, this is the type that helps control inflammation (a key to avoiding chronic disease down the line) and allows your brain to function at full capacity.
A full sleep cycle includes not only REM but also different phases of non-REM sleep in which two types of brain waves, theta and delta, predominate; you generally go through four or five cycles a night. If you don’t experience full cycles, your brain never gets a chance to properly regulate brain wave production and create needed connections. What’s more, scientists now believe that full, restorative sleep facilitates the flow of fluid within the brain, which is thought to help flush out the kinds of toxins that can build up and lead to memory and cognition lapses.
While poor sleep has mostly been studied in older people, problems often begin much earlier in life. That means developing good sleep habits now can save you trouble later:
- Avoid caffeine, especially late in the day, and cut out alcohol.
- Turn off tech at least an hour before bedtime.
- Your room should be cool and as dark as possible. Use a fan or sound machine to drown out noise.
- Invest in a quality mattress and pillow.
- Exercise at least 30 minutes a day, but at least several hours before bedtime.
Chamomile, lemon balm and hops are traditional sleep inducers; hemp also contains substances that promote the onset and maintenance of restful sleep. Other natural sleep aids include the amino acids L-tryptophan and L-theanine, and GABA, a neurotransmitter.
This article is an excerpt from Discover Life magazine Summer 2018.
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Remember this article is for information only. Do not make any changes in your diet or lifestyle without first consulting with your preventive health care provider. We always pray for your prosperity and health, 3 John 2, blessings, Donna.