Vitamins Supplement

Quality Sleep

• If it takes you less than five minutes to fall asleep at night, then you’re probably sleep-deprived. Falling asleep should at least take 10-15 minutes.
• Researchers found that people who lived the longest, slept six and half hours at night. While people who slept 8 hours a night consistently died from some of the common diseases. Sleep better, not more! Should be your new sleep motto.
• When it comes to deep sleep, teens need 1.7 to 2 hours, and people over the age of eighteen need 1.5 to 1.8 hours.
• If you sleep less than 6 hours, the hormones Ghrelin (which controls the feeling of hunger) & Leptin (which controls how satiated you feel) start to work against you. Leptin decreases, making it difficult to feel satiated. This is one of the reasons sleep loss leads to obesity.
• Studies have shown that if you sleep on one of the sides of your body, then you have lower blood pressure and heart rate. Whereas, sleeping on your back increases your risk of sleep apnea, a condition in which the upper airway becomes blocked during sleep.
• While sleeping, if you snore very often, your risk of developing diabetes, obesity & high blood pressure is nearly double that of someone who doesn’t.

Food & Sleep.

• Consuming high amounts of inflammatory foods causes a lot of damage that your body takes time to recover from
• If you wake up all groggy even after 8 hours of long sleep, it is probably because you are doing something wrong that constantly puts your body into an inflamed state which takes longer to recover from. Food choices are one of the major reasons for inflammation.
• Make sure to keep a healthy amount of gap, say 2-3 hours, in between your last meal and bedtime. If you go to bed right after a heavy meal you may wake up tired from your body processing the big meal you had right before bedtime.
• Try to avoid those post-dinner desserts as much as you can unless you want to end up with a sugar high and all the possible energy right before bedtime.
• Make sure to keep a healthy amount of gap, say 2-3 hours, in between your last meal and bedtime. If you go to bed right after a heavy meal you may wake up tired from your body processing the big meal you had right before bedtime.
• Try to avoid those post-dinner desserts as much as you can unless you want to end up with a sugar high and all the possible energy right before bedtime.
• The same goes for coffee. Try to keep your coffee for the “wake hours” and away from the sleep hours. This applies to anything with caffeine in it, like desserts, aerated drinks, energy drinks, etc.

Light & Sleep

• Your interior decorators probably had no idea of what a great favor they were doing for you when they installed those dimmed-lights options in the switch panel of your house (unless of course, you didn’t approve of it)
• Do you know what comes in the way of your sleep after a strong cup of coffee? It is the bright blue or white light exposure in the evening. Blue light exposure is also linked to obesity and metabolic disorders, which are both significant risk factors for cardiovascular disease.
• Blue light can start messing up with the process of the pineal gland that starts releasing melatonin, a few hours before bedtime. Blue light stimulates a type of light sensor called ipRGSCs, in the retina of the eyes. These sensors work by sending light information to the circadian clock, telling the body when it’s time to sleep and wake up.
• You can begin to reduce your blue/white light exposure affecting your sleep by unplugging all the devices in your bedroom. This includes your mobile phones, laptops, televisions, etc.
• Getting blackout curtains also helps in signaling the body when it is sleep time and hence induces deep sleep.

Melatonin for sleep & stress.

• Melatonin is a hormone that is released by the pineal gland a few hours before bedtime that helps you fall asleep.
• There are a lot of reasons that your body might not be producing enough melatonin as per the requirement. This includes aging, high blue/white light exposure, inflammatory foods consumption, night work, being overweight, etc.

Ashwagandha for sleep and stress.

• Ashwagandha is considered to be an adaptogen, a natural substance that helps the body to adapt to stress.
• Ashwagandha holds sleep-inducing and stress-relieving qualities that make it perfect for someone going through a stressful period and might have difficulty sleeping.
• Ashwagandha root extract helps improve sleep onset latency in patients with insomnia, resulting in better sleep quality.
• This herb has been backed by 22 clinical studies to help lower stress and regulate mood. It does so by lowering the cortisol levels, a stress hormone produced by your adrenal glands.
• BBETTER Ashwagandha is a great Stress Supplement to consider if you want to lower the effects of stress on your body, regulate your mood & improve your sleep quality. It comes in easy to consume capsule format.