why sleep can change your life
"A LACK OF SLEEP WILL AGE A MAN A DECADE"
BEAUTY SLEEP ISN'T A JOKE
Agar aap sufficient neend nahi lete toh aap turant jyada buddhe lagne lagenge. Aapke aankhon ke neeche sujan; kaale ghere; aur pheeka, rus gaya twacha dikhai denge.
Kayi studies ne bhi bataya hai ki lambi samay tak neend ki kami se twacha ki suraksha me bhi khatre ho sakte hai. Ek study me lambi samay tak neend ki kami ka shikar kiye gaye bandaron ke panjo aur dumo par ghav jaisi chhale padhne lage the aur wah bacteria ke sankraman se jyada pratirakshit nahi the. https://www.mdedge.com/obgyn/article/130640/aesthetic-dermatology/beauty-sleep-sleep-deprivation-and-skin
People are less inclined to socialize with people who “looked sleepy”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/
WHAT HAPPENS WHEN YOU DON'T GET ENOUGH SLEEP?
The less you sleep the more your nuts shrink
https://www.ncbi.nlm.nih.gov/pubmed/30353813
Study showing the effects just after 1 week of sleep reduction. Testosterone levels were decreased by 10-15% in healthy young males
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
Sleep deprivation effect on cognitive performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
Sleep deprivation triggers immune system to act as if you were under physical stress
https://www.sleepfoundation.org/art...-effect-immune-system-mirrors-physical-stress
Lack of sleep kills libido and results in erectile dysfunction
https://www.jsm.jsexmed.org/article/S1743-6095(19)30006-2/fulltext
Japanese workers who went to bed later showed more depressive symptoms than those who went to bed earlier
https://www.ncbi.nlm.nih.gov/pubmed/24162148
WHAT KEEPS YOU FROM GETTING GOOD SLEEP?
Roz ek hi samay par sone ki aadat na hone ke kaaran neend mein aana bahut aasan nahi hota. Jab aapke sharir mein ek natural taal hota hai tab neend aane mein aasani hoti hai.
Apne sharir ke natural circadian clock ko follow karna sabse accha hai. 8 ghante ki neend aam taur par kiya jaane wala sujhav hai, aur 10pm se 6am tak sona aur uthna sabhi logon ke liye accha hai. Ye sabhi ke liye sambhav nahi hota hai.
Aapke natural taal ko kharab karne wale kaaran:
→ Sone se pehle artificial roshni ka istemaal (Blue light)
→ Raat ke kaam karne se
→ Stimulants: Aapke sharir ko utha ke rakhne ki koshish karna
→ Tanav: Cortisol ke badhne se
-------------------------SOLUTIONS---------------------------
#1 Sabse accha tarika: Blue Blockers
Agar aap sone se pehle apne phone ka istemaal karna band nahi kar sakte, toh aapko shayad blue light glasses pehenna chahiye. Inhe aap apne sone se 3-4 ghante pehle pehna sakte hain. Har din ek hi samay par sona lagbhag na mumkin hai, lekin ye isse bahut jaldi kar dete hain. Blue blockers ke baare mein accha article hai.https://blueblockglasses.com/blogs/news/what-type-of-blue-blocking-glasses-should-you-get
Agar aap blue blockers khareedna chahte hain, to aapko clear, orange, ya red lenses milenge. Gehre rang ke lenses, saaf dikhne wale version se zyada nuksaan pahunchane wali roshni ko filter karenge.
1 CLEAR LENSES:
2 ORANGE LENSES:
3 RED LENSES:
#2 Blackout curtains ka istemaal ya Eye Mask ka istemaal karein
Sujhaav: Agar aap blackout curtains ka istemaal karenge, to kala electrical tape ka istemaal karein aur kisi bhi prakaar ke roshni ke chhed ko dhak lein (darwaze ke niche, windows aadi)
#3 Supplements
L-Theanine
Ye ek amino acid hai jo green tea se nikala jata hai. Ye aapko shant kar dega aur cortisol ko kam karke tanav ko bhi kam karega.
Phenibut HCL ka upyog adhikatar ek social lubricant ke roop mein kiya jaata hai, lekin isse aapko gehri neend ki sthiti prapt hogi. Savdhani bartani chahiye kyunki yadi iska durupyog kiya jaye to isse kharab withdrawal lakshan bhi ho sakte hain.
Yah mahatvapoorn to nahin hai, lekin yah bahut upayogi hai. Yeh ek fitness tracker hai jo aapki har raat ki Gehri aur REM neend ki matra ka pata lagata hai. Isse aapko aapki vartaman aahar, vyayam, routine aadi ke saath aapki neend ki mooladhaar ko dekhne ki anumati milegi. Aur aap is parivartan karne ki sthiti mein honge.
