Search Results for: sleep

March 4, 2021 By Mohammed Tufail Qureshi 8 Comments

Sleep Your Way to More Muscles

Did you know you can build muscles even while sleeping? The three aspects of the muscle building pyramid are nutrition, training and rest. Most of us pay close attention to the first two factors but frequently ignore the third and suffer the consequences. Sleep isn’t a luxury for the human body, it’s a genuine necessity. Extended periods of sleep deprivation can lead to amnesia, delusions and hallucinations. Shorter stretches cause forgetfulness, bad moods and irritability.

How Does Sleep Lead To More Muscles?

If you’re trying to gain strength, sleep becomes even more important because it’s synonymous with recovery. If your body doesn’t get to fully recuperate from a hard workout, there’s no way it will be ready for the next one. Heavy training destroys tissues. In order for the tissue to be repaired, your body needs the proper nutrients and deep sleep. One of the key events that occur during sleep is that the body releases growth hormones which are critical for repairing tissues, maintaining tonus in the muscles and keeping the fat in the cells. Since the body releases growth hormones only during deep sleep, the question is how do you get deep sleep?

Getting enough rest is critical to your overall health. Lack of sleep, even for a single night, can have a huge effect on your immune system. Research has shown that there’s a 20-30% drop in the immune system cells that fight cancer and viruses after just one night of sleeplessness. If sleeplessness continues over several days, the percentage of decreased immune system cells climbs drastically. The good news is that you can bring the number of cells back to normal with a solid night’s sleep.

So How Much Sleep Is Enough?

That depends on individual to individual and it depends on many variables. Ideally, one should aim to get at least 7-8 hours of sound sleep. Sleep is the most critical variable affecting our workouts. How well we have slept the previous night will determine how good a workout you do the next morning.

Work-related stress is one of the many reasons that most suffer from sleep deprivation. One of the best things you can do is slip in to a nap prior to your workout. You don’t want to drop off into the deeper stages of sleep before training because it will make you groggy. 20-30 minutes is plenty before a workout.

How Can You Induce Sleep Quickly?

Deep sleep at night is very important and here are some of the things we can do to get sleep fast:

Read to relax
Take a shower or soak in the tub
Listen to soothing music
Try Chamomile tea
Warm turmeric milk will induce melatonin, which is a sleep hormone
A light snack can be useful in promoting a more relaxed state, but it’s smart to select foods that contain the amino acid tryptophan, which converts to serotonin in the brain, helping you to feel drowsy. Milk, yogurt, cheese, turkey and fish contain tryptophan.

What to Avoid Before Sleeping

Now here are some things you should not do if you want to have a good night’s sleep:

Don’t overindulge in alcohol
Avoid eating large quantities of food. Eating a large meal before bedtime isn’t conducive to sleep as the food will trigger various systems, including the heart, to work harder. Also, the digestive tract may become upset and disrupt sleep even more.
Avoid stimulants such as caffeine and nicotine. This includes tea, coffee and soft drinks as well.
Avoid any form of strenuous exercise or participating in a competitive sport as it will work against you. Vigorous physical activity stimulates the body, and it takes some time to calm you down.
Don’t take your work to bed. If you make your bedroom an extension of your office, you’re sure to carry business problems with you at night. Your bedroom should be a cool, dark, sleep chamber.

You may have to experiment a little to find out what works for you. But if you’re having trouble getting a good night’s rest on a regular basis, make some changes in your lifestyle, quickly. The “magical one-third of your life” is a critical variable in your quest to gain strength, so be mindful of that.

We hope this article on sleep for muscle building helps you. Do leave your thoughts in the comments below. For more on muscles and sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

February 25, 2021 By Trupti Hingad 1 Comment

Which Is The Best Sleep Position?

Every wondered which is the best sleep position? The position you sleep in plays a vital role in improving the quality of your sleep. How do you sleep? Do you prefer sleeping on your back, side or stomach? Sleeping in the wrong position can have detrimental effects on your health. Let’s take a deeper look into these problems. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

What Is The Best Sleep Position?

Sleeping On Your Stomach: About 7% of people sleep on their stomach. In this position, the neck and spine are not in a neutral position and this can put pressure on nerves and cause numbness, tingling, and nerve pain. It is best to choose another sleep position if you are a stomach sleeper. If you can’t break the habit, prop your forehead up on a pillow, so your head and spine remain in a neutral position and you have room to breathe.
Sleeping On Your Back: on a regular basis may lead to lower back pain. If you have any existing pain, it can make the pain worse. Sleeping on your back if you suffer from snoring or sleep apnea may aggravate these conditions. Snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea. Sleeping on your back with your head slightly elevated is the best sleep position for people suffering from heartburn. Also, this position does not lead to neck pain, like your neck, back and spine is in a neutral position.
Soldier Position: In this position, the person sleeps on his/her back with hands close to the body. Approximately 8% of people sleep this way and this is not a good position to sleep in for people who snore. This position may also prevent you from getting a restful night’s sleep.
Starfish Position: People who sleep in a starfish position sleep on their backs with their arms up over their head. Approximately 5% of people sleep this way. Compared to people who sleep on their backs, people who sleep in the starfish position are more prone to snoring and sleep problems.
Sleeping On The Side: Approximately 41% of people sleep this way, curled up on their sides with their knees bent. This is one of the best positions, also good for pregnant women because it facilitates circulation to both mom and the fetus. The position may be good for those who snore and also helps decrease acid reflux since your spine is elongated. It also wards off back and neck pain. This position may lead to wrinkles because half of your face pushes against a pillow, so use soft, silken pillows to avoid wrinkles on the face.
Fetal Position: Side sleepers who sleep with their legs bent and curled toward their torsos are the ones who sleep in the so-called fetal position. If sleeping this way hurts your hips, placing a pillow between your knees may help relieve the pressure. This position can leave you feeling a bit sore in the morning, particularly if you have arthritis in your joints or back. Prevent these woes by straightening out your body as much as you can, instead of tucking your chin into your chest and pulling your knees up high.

Sleeping positions which might help if you have sleeping issues

Do you snore? If you do, it is best to sleep on your side to minimize the risk of snoring. Sleeping on your back may aggravate snoring. If you can’t break the habit and want to sleep on your back, stack a few pillows underneath your head to reduce the risk of snoring.
Does your back hurt? Sleeping on your stomach or back, may aggravate your pain. Switch to side sleeping to minimize your risk of back pain. For further relief, put a pillow between your knees to keep your hips in alignment.
Are you pregnant? Sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favour your left side to maximize circulation for both you and your baby. Placing a pillow under your belly can help relieve back pain.

So choose your sleeping position wisely and have a good mattress accompanied by soft pillows to wake up fresh and healthy! We hope this article helps you. Share your favorite sleeping position in the comments below! For more on sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

Sleep well and #BeTheForce

January 28, 2021 By Dr. Viral Thakkar Leave a Comment

Sleep Well Without Electronics

I am not here to quote articles to tell you that radiation from electronics wrecks sleep. I am here to tell you that it really does. Period. And for the current generation, it is a bad scenario!

Why Should You Believe Me?

Well, after reading this article, put off your WiFi, network and call connection for 2 hours before going to bed. Try and gauge the quality of your sleep. Ask yourself, if you slept deep or if you were disturbed during bedtime? It’s tried and tested, you sleep much deeper and better.

Using TVs, tablets, smartphones, laptops or other electronic devices before bed delays the body’s internal clock & might suppress the release of melatonin which induces sleep.

Radiation from mobile phones delays and reduces sleep and causes headaches and confusion. The “glow” from electronics is at work against quality shut-eye. The small amounts of light from these devices pass through the retina into a part of the hypothalamus (the area of the brain that controls several sleep activities) and delay the release of the sleep-inducing hormone, melatonin.

Many of us are into binge-watching television shows. Research shows that those who are identified as binge-watchers report more fatigue, symptoms of insomnia, poorer sleep quality and greater alertness prior going to bed. Further analysis found that binge-watchers had a 98% higher likelihood of having poor sleep quality compared to those who did not consider themselves to be binge-watchers.

Gaming is the worst of all for all age groups. Video games appeared to contribute to sleep problems as well, even if the kids watched or played them during the daytime. Activities like TV, gaming, etc. gets you excited, and in many cases, you end up sleeping late, with disturbed sleeping patterns. In case you’re in your 20s and 30s and manage to sleep well with this scenario, my suggestion is to stop now. TV and computer monitors can keep melatonin levels from rising normally because of the brightness of the screens. Around bedtime, adults and the young should be winding down.

Why Should Anyone Bother About Good Quality Sleep?

Sleep is important because it enables the body to repair, be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration. It is extremely essential part of healing well.

Am I suggesting that we all stop using electronics? Hell No! However, you can do the following

Put your WiFi off 4-5 hours before sleeping
Try to decrease and eventually stop using all electronic items 4-5 hours before bed. Get back to the landline maybe!
Gaming & play outside the house is a YES, and on the phone is a NO for all age groups
Read a book, a newspaper or chat up with friends
Meditating is one of the best options before bed as it induces your healing process and recuperates your body, mind and emotions.

If you really want to experience perfect sleep try to be away from technology for those 6 to 8 hours so you spend 16-18 hours of the other part of the day where you really need it!

We hope this article helps you sleep well. Do leave your thoughts in the comments below! For more on sleep, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

October 13, 2020 By GOQii 9 Comments

2 Breathing Techniques For Better Sleep

You have trouble getting sleep despite the fact that you are tired? Sleeping well is an art. It needs a perfect blend of healthy habits and control of mind. A clean body and mind, relaxed mood, physical exercises, and perfect dietary control are some of the basic sleep-inducing methods. However, one of the best ways to bring the body into its relaxed state is – BREATHING! How do breathing techniques for better sleep work? Let’s find out!

Breathing Techniques For Better Sleep

Breathing deeply has been proven to affect the heart, the brain, digestion, the immune system and even the expression of genes. Research has shown that breathing exercises like Pranayama can have immediate effects by altering the pH of the blood, or changing blood pressure. But, more importantly, they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones and help induce sleep.

Here are 2 important breathing methods to calm the mind and induce sleep naturally.

1. The 4-7-8 Technique

How To Do It?
This process is recommended by Dr. Andrew Weil, a practitioner and teacher of integrative medicine for the last thirty years. To do this exercise, sit up in bed with your back straight or lie down on a straight back and press the tip of your tongue on the roof of your mouth right behind your front teeth. Maintaining that position, close your mouth and inhale through your nose for four counts, hold that breath for seven counts, and then exhale through your mouth around your tongue for eight counts. Repeat this pattern until you have completed four full breaths.

How It Works?
The 4-7-8 breathing technique is effective because it encourages the fast removal of carbon dioxide. Doing so equates into a better preservation of the bicarbonate pool; our reservoirs for helping maintain an appropriate pH balance. Also, it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.

2. Left Nostril Breathing

How To Do It?
Simply take your right hand and with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb. Be sure to keep the rest of your fingers straight and pointing up. With a long, slow, deep breath, gently inhale through your left nostril. Then, just as gently, exhale long, slowly and completely, again through the left nostril. Do this for at least 3 minutes; chances are you might doze of even before that!

How It Works?
When we’re under stress or feeling anxious, we tend to breathe mostly out of our right nostril, which is connected to our left brain. This activates our sympathetic nervous system, the channel responsible for the classic stress response – dilated pupils, increased core temperature, sweating, and increased heart rate and blood pressure. And when we start breathing through the left nostril the parasympathetic system gets activated which slows us down and helps our body automatically run its day to day jobs of digestion, elimination, sleep cycles and more.

Apart from these 2 breathing techniques for better sleep, you can also try meditation or mindfulness by just observing your breath as it goes in and as it comes out. Connecting with this rise and fall of the breath, and noticing where you feel that breath move within the body can help you begin the process of relaxing tense muscles and create a coherent heart pattern which brings an instant state of tranquil and helps you drift off to peaceful deep sleep.

We hope this article helps you sleep better! Do you meditate before you go to bed? What helps you sleep better? Leave your thoughts in the comments below! For more articles on sleep, check out Healthy Reads or join live yoga and deep breathing meditation sessions for good sleep on GOQii Play

#BeTheForce