Scientific research makes clear that sleep is essential at any age. We need to sleep every single day to recover our physical and mental exertion, leaving us refreshed and perform better during the day. But do you really understand the impact of sleep on our lives? Sleep helps control our metabolism and weight, promotes stable moods, helps prevent cardiovascular diseases, boosts our immune system and function, increases knowledge retention, and helps us with long and short-term memory.

Good Night Sleep with Sacha Inchi Oil

How much sleep do we really need?

National Sleep Foundation guidelines advise that healthy adults need between 7 to 9 hours of sleep per night. People over 65 should also get 7 to 8 hours per night. However, for babies, young children, and teens need even more sleep to enable their growth and development.

Sleep duration chart

What does your body do when you sleep?

“Your brain is actually very active during sleep doing important things — it’s not just resting,” says Carl W. Bazil, MD, PhD, the Caitlin Tynan Doyle Professor of Neurology at Columbia University Medical Centre. “And if you don’t get sleep you don’t function on a number of levels the way you should.”

One of the most active parts of the body during sleep is the brain. There are pronounced changes in the electrical activity of the brain, which is the result of the brain’s trillions of nerve cells literally rewiring themselves. This shows that our brain is making a map of the information, making new connections and breaking other ones, which only do when we really fall asleep.

If you want to keep your attention and focus sharp, have a good sleep during the night.

What happen if you don’t get enough sleep?

Getting insufficient sleep or experiencing sleeplessness over an extended period of time can have adverse secondary effects on your life, such as interfering with your relationships and jobs, impacting your judgment, and reducing your overall quality of life. Apart from that, it may also affect the long term health issues, such as weight gain, high blood pressure, increased the risk of heart attack, stroke, muscle soreness and aching, lowered fertility and so on.

7 tips of getting a good night sleep

If you’ve been having trouble falling asleep or staying asleep, you may try these tips to help you get a better night’s sleep:

1. Exercise

Exercise boosts the effect of natural sleep hormones such as melatonin, which tells your brain when it’s time to relax and head to bed. So that your brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, but exercising too close to bedtime can be stimulating. A morning workout is ideal.

2. A Technology-Free Bedroom

Scrolling playing games with your phone on the bed are definitely enjoyable, and it is hardly to stop. Using devices tends to delay the time when you actually go to sleep.

The blue light of technology devices disrupts the natural production of melatonin, stimulating your mind and making it harder to fall asleep. If it is not possible for you to go completely technology-free in your bedroom, try to avoid using electronics for an hour or more before you plan to go to bed.

3. At least 3 hours between your last meal and bedtime

This allows digestion to occur and the contents of your stomach to move into your small intestine. This may prevent problems like heartburn at night and even insomnia.
If you’re hungry right before bed, you can get some healthy snacks to satisfy you until the breakfast.

4. Avoid alcohol and caffeine

If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, so as coffee, sodas, energy drinks and green tea. The most obvious effect of the stimulant is that it can delay the timing of your body clock and reduce your total sleep time. Even some people can still fall asleep fine and stay asleep after consume caffeine, but even if that’s true, it turns out that caffeine can actually decrease the amount of the restorative deep sleep. Surprisingly, alcohol has a similar effect. People thinks it makes them a little sleepy, but it’s actually a stimulant and it disrupts sleep during the night.

5. De-stress

Daytime worries can bubble to the surface at night. Some people experiencing symptoms of stress and anxiety find themselves unable to sleep at all, resulting in sleep disorders like insomnia. Give yourself time to wind down before bed. To relax, try deep breathing exercises. Deep breathing can be another component of meditation as well as a relaxation technique you can use anytime. The goal is to take slow, even, and deep breaths. Inhale slowly and deeply, and then exhale.

6. Take a relaxing shower

Taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep. Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

7. Eat Sacha Inchi Oil

Sacha Inchi Oil contains tryptophan which is an amino acid that can increase the release of serotonin. Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and can help promote rest and relaxation. Sacha Inchi Oil also contains a decent level of magnesium, which could further contribute to its ability to aid in a good night’s sleep.

Apart from that, Sacha Inchi Oil is the world’s most nutritious plant based oil! It is rich in Omega 3, Omega 6 and Omega 9 which benefits to your physical and mentally health.

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Better sleep and mood with AL-LECCA Sacha Inchi Oil

Sleep and health are strongly related. Poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep. Let’s practice the 7 tips for a good night’s sleep, and welcome every tomorrow with more energy!

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