<div class= "text-justify">

Hey Steemians,

Good Afternoon everyone, 

Greeting to #Project. hope -One of my Favourite Community


### <div class="phishy"> (A) INTRODUCTION</div>

If I tell you there are thousands of books out there already published only dedicated to sleep. Would you believe in that? By now, I’m sure you must be in deep shock with both eyebrows raised quite high. That’s because we never think about sleep, actually, we never give a shit about it. we have been sleeping since we were born but we always underestimated its value. we keep doing it over and over again but never think about it thoroughly. 

**<div class="phishy">
![deep-sleep-meditation.jpg.28a2a23388316bf72553c55ce48d302c.jpg](https://cdn.steemitimages.com/DQmTQhAtcxaEckosSH3Vwb5kBeFK3S7YGJ7qKYws4F3ci5j/deep-sleep-meditation.jpg.28a2a23388316bf72553c55ce48d302c.jpg)
<center><sub>[Source](https://www.happiness.com/magazine/health-body/deep-sleep-meditation/)</sub></center></div>**




But believe me, the problem you are having right now is just because of sleep deprivation which may cause Alzheimer, depression, heart disease, some way to cancer in the future. Often scientist says that you are not healthy until your sleep is. We usually sacrifice our sleep to cram in more work, we did not plan it efficiently. we pre-plan everything like when and where to go shopping, for the tour, for the cinema, for an important occasion but we never called someone that I have the plan to sleep today from x hr to y hrs because we never gave it a second thought.  

There are thousands of people suffering from sleep deprivation, insomnia and Sleep Apnea.  Remember you are not alone, more than 60% of people have difficulties in sleeping in this modern era of technology. We will not be making it lengthy and just going to give you some tips and hacks to have good sleep and avoid sleep deprivation, insomnia and Sleep Apnea in the future. Stay Tune 





### <div class="phishy"> (B) WHAT ARE THE EFFECT OF SLEEP DEPRIVATION?</div>



a) Research shows that after just 24 hours of sleep deprivation, there is an overall reduction of 6% glucose reaching the brain. You get dumber as you get more sleep deprivation. You must have experienced this at least once in your life. you feel dumb and can't perform simple work after a sleep deprivation of one night. 

**<div class="phishy">
![sleep-deprivation120x960-768x432-1551990752.jpg](https://cdn.steemitimages.com/DQmRUt6x9sQ8xNA2cxxNsMjrrTjkqbKrnSen9nVEcgCDLwB/sleep-deprivation120x960-768x432-1551990752.jpg)
<center><sub>[Source](https://www.todaysparent.com/baby/baby-sleep/sleep-deprivation/)
</sub></center></div>**






b)  Scientist has found that the brain has its own unique waste disposal system called the glymphatic system. This system works 10 times faster while you are sleeping. If you don’t sleep, the brain can’t remove the harmful waste products which cause Alzheimer’s disease. 


**<div class="phishy">
![alz.jpg](https://cdn.steemitimages.com/DQmVGc1ZMWviLvQbQFEMUsCUsj3awBu5FFYbC98qAWqEEHr/alz.jpg)
<center><sub>[Source](https://medicine.umich.edu/dept/mneuronet/news/archive/201907/early-alzheimer%E2%80%99s-disease-detection-may-benefit-new-stem-cell-therapy)
</sub></center></div>**







c) Sleep deprivation can also cause various kinds of cancer because when we don't sleep an anti-cancer Melatonin hormone production decreases drastically.   

### <div class="phishy"> (C) SIMPLE HACKS FOR THE BETTER SLEEP </div>


**1) GET MORE SUNLIGHT DURING THE DAY**
Sunlight exposure triggers your body to produce daytime hormones and neurotransmitters that regulate your biological clock. This neurotransmitter sends a signal to the hypothalamus (brain) which is the master of our hormonal system. The hormonal system controls everything, for example, hunger, fatigue, thirst, body cycle, body temperature etc.  That means if you don’t have enough sunlight, you are messing up indirectly with your own brain followed by your own hormonal system which may go against you. 

The neurotransmitters Serotonin helps to bring the feeling of happiness and regulate the body’s internal clock. Melatonin is produced by the pineal gland that sends signals to our cells to prepare our body for sleep. It is secreted naturally as it gets darker outside (sleep hormones). Melatonin production gradually declines as we age, that’s why children sleep a lot more than the elder.

**<div class="phishy">
![sunlight.jpg](https://cdn.steemitimages.com/DQmZbRvSmgmKZJxQ25YwmPoMUo6FubTqwYUtWqYZLWJMXLw/sunlight.jpg)
<center><sub>[Source](https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight)
</sub></center></div>**





Cortisol is a stress hormone but it also gives us energy and gusto to get up, move around, and work. It enables you to awake and alert. Although Overproduction of cortisol causes stress. Cortisol (day hormone) has an inverse relation with melatonin (sleep hormone). When cortisol is up, melatonin is down and vice versa.



**2) HAVE A CAFFEINE CURFEW BEFORE 10 HOURS OF BEDTIME**
Normally when the receptor sites are filled entirely with the real adenosine, your body shifts into rest mode and you feel sleepy. But when you have coffee, due to the structural similarity of caffeine with adenosine, caffeine takes up the position of adenosine which extend your working ability for a while but in reality, you don’t realize that you are tired and feeling sleepy. 

**<div class="phishy">
![no cofee.jpg](https://cdn.steemitimages.com/DQmRkk3chiiLYULKZn1gLz7S7ibutkSBA7iWSDaXGP3b1U5/no%20cofee.jpg)
<center><sub>[Source](https://www.dynamitenews.com/story/drinking-coffee-is-associated-with-lower-death-risk)</sub></center></div>**


Moreover, Caffeine also provokes the adrenal gland to produce two anti-sleep hormones such as adrenaline and cortisol. So if you want to have good satisfying sleep never ever have a coffee before 10 hours of your bedtime.


**3) KEEP YOUR BEDROOM COOL**
Body temperature has a very huge impact on our ability to sleep. When it's rest time, our body automatic drops our core body temperature which helps in initiating sleep. If your bedroom temperature is high, it will be a challenge for your body to fall asleep. Recommended optimal room temperature is for ideal sleep is 20-22°C. Make sure you keep your bedroom that much cooler to have a deep ideal deep sleep. 

**<div class="phishy">![ac.jpg](https://cdn.steemitimages.com/DQmPsWq4oCUxue2UXyoH9Lc9Haw3t4T145kM3T5SABaYKdz/ac.jpg)
<center><sub>[Source](http://hotelmanwarmountabu.com/deluxe-ac-room/)</sub></center></div>**



**4)AVOID SCREEN BEFORE BEDTIME**
The screen lights often produce the daytime hormone cortisol which indirectly makes you more active and disorient to the body’s natural preparation for sleep. Moreover, pleasuring things such as TV, mobile, internet surfing makes you wonder what’s coming next. This is the perfect trap that loves the slow drip of dopamine. Dopamine is a brain chemical that makes us seek or find more interesting things on the internet. 

**<div class="phishy">
![eyes light.jpg](https://cdn.steemitimages.com/DQmUFLHXEZ6PMQsFviRRitMSR9AGekF4QbZUCusbMjuxk94/eyes%20light.jpg)
<center><sub>[Source](https://www.hopkinsmedicine.org/news/articles/protect-your-eyes-from-screen-time)</sub></center></div>**




Thus, turn off all screens at least 1 hour before your bedtime to allow melatonin and cortisol levels to normalize. Use a blue light blocker (app or software) in case you face the screen most of the time. I have f.lux installed on my Laptop and Blue light filter for my android mobile. 

**5) GET INTO BED AT THE RIGHT TIME**
It is well-known fact that the human being gets the most beneficial hormone secretion and body rejuvenation by sleeping from 10:00 PM to 02:00 AM. Night hormone Melatonin secretion occurs in a high doses during this time. Melatonin is one of the most powerful anti-cancer agents our body produces. By sleeping late at around 01:00, you are indirectly welcoming cancer at your door. Get into bed at 10:00 PM. 

**<div class="phishy">
![10 clock.jpg](https://cdn.steemitimages.com/DQmZjx5CwDvTFw6wziBxibZkpHksFzKxgh4ezwZTrFNrjqS/10%20clock.jpg)
<center><sub>[Source](https://www.mentalfloss.com/article/22461/why-1010-default-setting-clocks-and-watches)</sub></center></div>**




**6) FIX YOUR GUT TO GET A GREAT SLEEP**
As you may know, 95% of our body’s serotonin is located in our gut. Once it's released, it activates your system to increase intestinal mobility. It is serotonin that helps the ebb and flow of our digestion overall. And as we know serotonin is directly related to getting good sleep melatonin. Eat more good sleep food having nutrients such as selenium, vitamin C, D and B6, Calcium, Potassium, Magnesium, Melatonin, Probiotics and Prebiotics. Out of all, Magnesium deficiency is found to cause chronic insomnia. 

**<div class="phishy">
![gut.jpg](https://cdn.steemitimages.com/DQmWFbkE9EcgNBg15kAGmojers4vLXGSnMUY6ABaBYg2rt1/gut.jpg)
<center><sub>[Source](https://www.healthshots.com/preventive-care/self-care/your-gut-health-can-impact-your-immunity-a-doctor-explains-why/)
</sub></center></div>**



The food has high magnesium and low aluminium content is associated with deep and uninterrupted sleep. Green leafy veggies, seeds (sesame, pumpkin) and foods like spirulina, and brazil nuts offer a good amount of magnesium you need. 


**7) MAKE YOUR BEDROOM SLEEP SANCTUARY** 
The aim of building a bedroom for a human being is to have awesome sleep and sex. To watch television, doing office work on the laptop, surfing the internet, or answering the mail in the bedroom is the utmost offence people are doing in this modern era. The environment you create in the bedroom has a significant effect on the quality of sleep you get. Replace your bloody television with some plants (perennial snake, jasmine), or air ionizer into your bedroom. Moreover, adding the soothing sound of water helps many people fall asleep immediately. Do whatever it takes for you to feel relaxed and comfortable in your bedroom.

**<div class="phishy">
![plant room.jpg](https://cdn.steemitimages.com/DQmUXKfFEVCDuZSP9bQpoFr719TDcKezzCJaGUHuwofQ5Vv/plant%20room.jpg)
<center><sub>[Source](http://www.home-designing.com/2008/09/rooms-with-plants)
</sub></center></div>**





**8) HAVE A GREAT SEX**
Lack of sleep leads to lowered libido and poor sexual health in both males and females. Women who get great sleep regularly usually have a greater level of sexual desire and greater sexual arousal during sex. In the case of men, lack of sleep lowers the level of testosterone which leads to erectile dysfunction, increased body fat, and causes depression in some cases as well. Thus, you get another sole reason not to underestimate the value of sleep.

**<div class="phishy">
![Untitled-3.jpg](https://cdn.steemitimages.com/DQmfE3nTtJSmumLG7WGyHdkHP7yL6RxWR1cwTjdQ9gFmL3K/Untitled-3.jpg)
<center><sub>Made with Adobe Illustrator</sub></center></div>**





**9) HAVE COMPLETE DARKNESS IN THE BEDROOM**
Research at brown university discovered that if there is light in your bedroom, your body skin will produce rhodopsin (a light-sensitive chemical found in the retina) which will send messages to your brain and organs that interrupt your sleep drastically.  Lights also adversely affect the production rate of sleep causing hormones melatonin. The lower the melatonin, the poorer is the sleep. 

**<div class="phishy">
![hima.jpg](https://cdn.steemitimages.com/DQmU8QvkD4xaUgeWaBq4HQcpyGWpKajoR12Cj3Z8Rkf4k55/hima.jpg)
<center><sub>[Source](https://in.pinterest.com/pin/376261743839868052/)</sub></center></div>**



You should have a complete blackout curtain in the bedroom to stop the outer light as well. However, you can have red lights such as dim red coloured night lamps or Himalayan salt lamps if you feel uncomfortable in total dark out. 

**10) NO EXERCISE IN THE EVENING** 
People have the misconception that exercising in the evening make them tired and help in fall asleep. But as per the science, the morning workout is ideal if you want to get the best sleep at night. 


**<div class="phishy">
![night ex..jpg](https://cdn.steemitimages.com/DQmU325VfvC5Wdj6sJrKHZtvacRryrkLpRyWVDoaza9B26x/night%20ex..jpg)
<center><sub>[Source](https://www.verywellfit.com/dos-and-donts-for-the-midnight-exerciser-1229781)
</sub></center></div>**


If you work out in the evening it will aimlessly increase your core temperature, energy and alertness of the body which prevents you from getting the best sleep possible. Ignore extensive exercise, light walking in the evening is okay from my point of view.

**11) GET ALL THE ELECTRONICS OUT OF YOUR BEDROOM**
Electronics such as Television, mobile and laptops are producing lethal electromagnetic radiation (EMR) that is disturbing your sleep. EMFs from electronics have been known to cause leukaemia, brain tumour, and breast cancer along with some serious issues. Unfortunately, children and teens are at greater risk, the risk for parotid gland tumours and brain tumours, because their thinner skull bones allow for greater penetration of cell phone radiation. EMF also have been found to cause disruption in the communication among the cells in our bodies. Have your entertainment in the entertainment area don’t bring electronics at least in the bedroom where you spent eight to ten hours a day. Keep your bedroom reserved for great sleep and sex.

**<div class="phishy">
![NO ELEC.jpg](https://cdn.steemitimages.com/DQmVLmGThMX7gUTBuhxXKVBmifU8xprDDXd3SV5qCxZgQTR/NO%20ELEC.jpg)
<center><sub>Made with Adobe Illustrator
</sub></center></div>**




**12) LOSE WEIGHT**
You will find it strange that sleep has a very deep relation to obesity. In some people, being overweight causes sleep Apnea (a disorder causes by pauses in breathing during sleep). Research presented by Dakin University shows that after a meal, an overweight guy secreted a higher level of the stress hormone cortisol (anti-sleep hormone) than the healthy weight individual secreted. This high-level cortisol translates to higher blood sugar, lower insulin sensitivity and increased level of inflammation. Thus losing weight would help you sleep better than the overweight version of yourself.

**<div class="phishy">
![Imodstyle-lose-weight-quickly.png](https://cdn.steemitimages.com/DQmdfNjcFzyDVq76fdCu8xCNrmyAVgp7TKWzvc2pZgGzGVk/Imodstyle-lose-weight-quickly.png)
<center><sub>[Source](https://fiovito.com/imodstyle-lose-weight-quickly-in-a-week/)</sub></center></div>**





**13) DON’T TALK TO YOURSELF** 
When you talk to yourself, it results in stress and the untamed busyness of the day. To get rid of your inner chatter, practice medication. The more you meditate, the calmer you will have in your day to day life. Medication is the key to all sleep problems. 

**<div class="phishy">
![do dont 2.jpg](https://cdn.steemitimages.com/DQmZ4shDYTXWdMEsd5ni4DZaK4DrVKsVTP2tWpjjzi3JQtU/do%20dont%202.jpg)
<center><sub>Made with Adobe Illustrator</sub></center></div>**





**NOTE:** The blog is inspired by some of the books that I have already read such as **Sleep smarter by Shawn Stevenson, Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, The Promise of Sleep by William C. Dement.** All of the three-book are awesome and must-read.  If you want more detailed research and unknown fact about sleep then go and grab it.















</div>