Alpha ways to have Quality Sleep

How to increase the quality of sleep?

Quality sleep is extremely important and especially when it comes to improving overall health aspects, then it plays an extremely crucial role. When our body sleeps at night, that's the prime time for our body to get it repaired and recovered

All the highly essential hormones also gets secreted at that sleeping period. These hormones are extremely vital for our overall health nourishment.

Does good quality sleep nourishes our body?

It nourishes our skin, hair, nail, and many more such important activities. So, by now you have known the wonderful importance of having a quality sleep in case if you haven't known before.

Serious drawbacks of poor quality sleep.

Well, there are plenty of drawbacks if you aren't having a good quality sleep but here in this post, we'll be discussing 8 utmost important health benefits of having a quality sleep. Along with the few respective drawbacks of not having a sufficient amount of sleep which are highly concerned in scientific perspective as well.

Read: Alpha ways to gain Incredible Strength

More things to acquire

Moreover, we will not only be letting you know the health benefits and drawbacks but also we'll be providing you with some easy sleeping tips which will ensure, that you are having a good quality sleep at night.

The link between poor quality sleep with obesity

Poor quality sleep is among the major reason for serious obesity. So, if you are a fat or obese individual and also looking for serious fat loss then you shouldn't be compromising your sleep.

Quality of sleep scale for obesity

If you are someone who is obese, you must take a sleep of at least 8 hours a day and make sure you are having the utmost quality of sleep at night. Do you know, lack of good quality sleep is one of the largest risk factors in obesity? Well, yes it is!!

A short study on "sleep scale" conducted by many of the highly intellectual researchers, in which they found that adults who lack good quality sleep at night are 55% more likely to be obese and even worse than that of children who were actually 89% more likely to be obese if they lack good quality sleep. 

However, when it was found by the researchers that not getting enough sleep is linked with obesity and lot of fat accumulation in the body, they also found the plenty of health benefits of having a good quality sleep at night and they are listed below;

1. If you are someone who is able to get or getting the proper amount of sleep at night, then it really improves your hormones secretion function in a more efficient manner.

Read: Know all about Fish Oil - Benefits, Supplement, Consumption

Ways to reduce "Cortisol"

Having a good quality sleep not only improves various hormones but it also helps in reducing your stress hormone as well which is "Cortisol".

Drawbacks of High Cortisol level

Increased levels of this stress hormone "Cortisol" continuously over the long period of time led to poor skin quality, obesity, and many more such damaging stuffs or other serious health issues.

Quality sleep linked to insulin sensitivity!!

2. Good quality sleep also enhance insulin sensitivity and boosts testosterone in males.
Thus, resulting in overall quality nourishment of health and moreover it will also get you more natural energy.

What else more than a good quality sleep offers you with?

3. Good quality sleep improves the immune system as well!!
Another health benefit of sleep is that it reduces the chances you being sick frequently every now and then.

Results of a recent study on sleep

During a recent study, it was found that the people who slept less than 7 hours are 3 times more favorable to illness than those who were sleeping over eight hours or more. 

Does sleeping improves learning?

Yes, sleeping does improve the learning process.

4. During the study conducted by Swiss University study on learning efficiency, there were two groups introduced to a replacement of language.

One group was allowed to learn at night before they sleep at night and another group was supposed to do the same but during the daytime.

So, it was that those who slept immediately after learning were proved to be an efficient learner and learned the language quicker than those who were the daytime group.

Thus, studying before bed seems to be an intellectual idea! 

Read: Everything about Basal Metabolic Rate (BMR)

How to tackle depression and anxiety?

5. Good quality sleep also lowers the danger of developing depression and anxiety. During a study of twins, the researchers found that bad sleep increased the genetic risk of developing depression. In fact, 90℅ of the patients who suffer from depression are the one who also lacks good quality sleep.

How to tackle late-night snacks?

6. If you aren't getting enough quality sleep, the fluctuations of various hormones causes greater cravings and worse appetite control. So, if you're someone who's trying to reduce weight but just can't stand back from the late-night snacks then getting into a good quality sleep will surely going to safeguard you.

Good quality sleep linked to improved social cues!!

7. A good quality sleep, helps us empathize or helps us to understand the various social cues and we can have a good conversation with someone who cannot speak, etc as our understanding capacity would widen up if we get enough amount of sleep.

Lack of good quality sleep increases the chances of losing the ability to properly recognizing the expressions of anger and happiness in the faces of others.

Does good quality sleep improves athletic performance?

Yes, it does improve athletic performance!!

8. During a study conducted on basketball players, it was shown an extremely improved performance in all those athletes who took rest at night than to those who doesn't. Their vast difference found in the players in terms of reaction times, speed, and accuracy.

Since we have discussed a pretty good amount of health benefits of sleep. Now, let's talk about the easy sleeping tips to get a good quality sleep at night in case you are struggling with that.

Read: Six different types of body fat we've in our body

So,

What are those easy sleeping tips?

Well, here are the five easy sleeping tips that everyone needs to know!!

• 1. Blackout your sleeping room!!

"Melatonin" which is our sleep hormone. These hormones efficiently raise when we don't get ourselves surrounded by any unnatural lights. Our body gets quality sleep when lights are off in our surroundings.

The street lights, our mobile screen, and every sort of other unnatural lights confuse this hormone "Melatonin" and trick it into thinking that it's still daytime. So, do an entire blackout of your room and you will notice a massive difference in both the quality of your sleep and therefore it increases the ability to urge to sleep.

As we know that computer and phone screens also confuse melatonin. So, if you want to use it or it is extremely important then first do enable that feature which is most commonly known as "nighttime modes". But it would be advisable and good if you don't use all these devices at all before bed.

• 2. Make a routine for yourself!!

Have a routine for yourself for everything you do as humans are habitual creatures and creating a scientific routine will improve your sleep quality. It is something as simple as brushing your teeth, reading a book for 15 minutes, and immediately getting to bed is a habit you will build to get your sleep almost automatic when there is dark. Thus, it will improve your utmost quality sleep.

• 3. Use your bed for nothing but sleep!!

Use your bed for nothing but a quality sleep. Do not work or do whatever except sleep. The moment you hit the bed, you would like the body to acknowledge that it is time to fall asleep. So, try not to work on your bed or spend any time when you aren't resting.

• 4. Use a pillow between your underneath and your legs!!

Doing this will help you to take care of the alignment of your back and improve your posture. Moreover, it'll also help to all those who are suffering from lower back pain. There's no perfect thanks to sleep in case you are struggling with back pain. Somehow, it also helps in maintaining the alignment of your neck and spine.

Read: Thermogenesis – Types of Thermogenesis

• 5. Napping!!

Napping is really a great thing. A short 20 to 30-minute nap lowers "cortisol" levels and is extremely healthy for the body. Napping periods are extremely determined by different individuals lifestyle pattern and their own body type.

You are required to observe your body response to any changes you made and then according to that observed response, modify your lifestyle for overall well-being aspects. Always remember, we can only get you general ideas of well being and many more such good stuffs. But you are absolutely free to modify that idea according to your ease of convenience.

I hope, it will surely going to help you and if it is.
Then do allow us to know in the comment section down below!!


Regards,
Team GS Academy

byGS_Academy

in Body Science

17:52

Alpha ways to have Quality Sleep

How to increase the quality of sleep? Quality sleep is extremely important and especially when it comes to improving overall...

Read More

Alpha ways to gain Incredible Strength

How to increase strength in most of the heavy lifts or exercises?

Well, if that is your question then it seems that you are a kind of individual who is extremely serious and concerned about weight lifting and probably you are in love with this beautiful sport. So, we all lifters know about the significant importance of having a quality strength. It just makes our training more interesting and helps to increase the performance.

Usually, most of the trainers suggest focusing on the various heavy compound lifts like Squats, Deadlift, etc, when it comes to increasing strength which is absolutely correct up to some extent.

So, I m not gonna suggest the same as many do!! I'll be talking about most of the basics movements which is an extremely useful but yet highly neglected area and when it comes to increasing your strength, these little basic moments yet very powerful, do play a very crucial role.

So, are you all ready to get yourself more updated?

Well, I hope you are!!

I firmly believe that you've got more strength than you ever thought!! But the problem is, you're not looking in the appropriate places to address it.

So,

What are those overlooked areas? Or 

What are those appropriate places?

I'm going to show you 10 different ways in the form of 10 different exercises to hit all those neglected areas. These are so basic movements or exercises that it won't make you feel that "You are doing any kind of extra exercise or you need to reschedule your workout plan". 

You can easily address all those neglected areas with minimal efforts with little modification in your existing workout that you might be performing on a regular basis.  

We're talking about the three crucial areas when it comes to increasing strength and they are as follows;

1. Hands

2. Wrists

3. Forearms

See, if you have any weaknesses in any of those above-mentioned areas then surely your heavy or compound lifts are going to suffer. Think about it; trying to get under a bench press and lift heavy to increase the efficiency but your wrists lack strength and are extremely weak, or you trying to execute a deadlift if you have no gripping strength.

It doesn't matter, how strong your legs are!!, or how strong your pull might be!! but if you can't hold onto the bar, you can't lift that heavyweights. So, today we'll be talking about all these neglected areas and will discover a lot of interesting ways to make all of those strong. 

As I said, different areas that will allow you to perform these exercises so that it won't make you feel like as a "Separate workout".  One of the most common or most basic exercises that you will perform in a chest workout is a Pushup.

I don't know, if it is done as a primary exercise, or if it is done as a follow-up exercise to your primary exercises as it varies according to individual to individual. Usually, pushup makes your pectolaris (Chest muscle) activated but now you will use this exercise as a tool to start working on your weakness.

byGS_Academy

in Body Science, Exercise Science

08:40

Alpha ways to gain Incredible Strength

How to increase strength in most of the heavy lifts or exercises? Well , if that is your question then it seems that you are a ...

Read More

Truth of True Love - Buddha Teaching

What is Real Love? 

Buddha Teachings.

Nowadays, it seems humanity and pure love to be getting extinct dramatically. Thus, as a result it reflects on the behavior pattern of different individuals in the form of always being irritated, angry, and many more such hatred or negative activities.

We humans always expect being treated well from other individuals with the sprinkle of love but never wants to do the same with other individuals.

Sometimes, we get in love and considered our love to be pure but somehow it proves to be wrong.

"Reason, why your love doesn't last long?"

"How love turns into extreme hatred?"

The reason behind why love doesn't last long nowadays is because as soon as you start loving any person than on the return you start expecting that individual to love you the same you do which is absolutely perfect.

And that feeling is natural but somehow we fail to control our emotions and therefore feeling of hate and all the negative get birth.

Actually, believe it or not, but nowadays we love also in order to satisfy our own want and desire (it could be anything)

So, through a very beautiful story, we will get ourselves into the deep and practical life talks.

In which "Buddha" gets us mentoring!!

Without delaying too much, let's get started!!

One day, after Buddha passed away. There

was a king named Usika. He was extremely

kind and his government ruling was extremely

compassionate. He had a son with eyes as

beautiful as the Kunala(an Indian bird famous for its beautiful eye). Because the King liked this kind of bird he named his son Kunala.

When Prince Kunala grew up, he was very

handsome. His conduct was proper and he

was very kind.

"Buddhist lessons about True Love!!"

King Usila was a devoted Buddhist.

One day, the King get his son

to the temple and asked a monk

named Yasa about the Buddhist teachings.

The Yasa looked at the young prince and

said, "Human life is impermanent". A body

goes through different stages like birth, aging, illness, and death.

"Human life is filled with impurity!!"

Who can have the beauty of youth forever?

Well, all these are "illusions" as no one can have the beauty of youth forever.

In the same way, although the

prince eyes seem to be beautiful but they are

actually full of filth and the source of

trouble.

"What makes the Prince puzzled?"

The prince was quite puzzled because

everyone always praised him for his

beautiful eyes but only the monk was the first who said that they were dirty and the source

of trouble.

These words kept rolling around in his brain.

There were many concubines in the king's

palace.

The lady who used to love prince Kunala?

There was one young lady who was extremely attracted by Kunala's good looks.

One day, she saw him sitting alone in the garden, she started to fondle him and started trying to seduce him but the prince was a righteous person and could not agree to such behaviors.

He pulled himself together and freed himself from her unwanted attention.

Later, when the young prince

was old enough to marry, King Usika

found him a wife.

What did the concubine(the lady who was attracted by Kunala's look) do when she saw her lover getting married?

When the concubine saw the lover of her dreams getting married to someone else,

she became intensely jealous and her

love turned into hatred.

Not long after the marriage, the king

became sick and the young concubine

looked after him carefully until he

recovered.

The king Kunala was extremely grateful for her extreme care and said her, "because you took care of me for such a long period, I will give you anything you desire for" and she said "I just

want to rule the country for 7 days".

The King thought to himself that since

he had promised, he couldn't go back on

his word besides it was only for 7

days so he agreed.

When she was on the throne,

the young lady wrote a letter filled

with both love and hate and sent it to

Prince Kamala.

"What was written in the letter by the young lady?"

She wrote that her fury would only be bestilled if she never happen to see his eyes again.

"Realisation of Monks words, all alone."

Now, the Prince finally realized that

what the monk had meant but it was too

late!!

The lady's word was like the king's

command and it couldn't be disobeyed.

Kunala reluctantly gouged out one eye and held it in his hand. "It is so disgusting" he

suddenly realized.

"Why would such a filthy little thing be praised by so many people and bring so much trouble?"

"Is that was a Revenge or a Love?"

Since, she wants both eyes the king took out

the other one as well!! and when both eyes

were gone, everything before him was in

total darkness but his mind was suddenly

filled with light. He felt the peace that

comes from spiritual enlightenment.

When his wife heard the news, she ran to the

blind Prince and started crying but the prince was calm and consoled her with the Buddhist teachings.

"Human life is impermanent, so don't harbor hatred or Worry, because hatred and worry are your greatest enemies".

At that time a bodyguard warned

the prince, "Your highness, if you stay in

the palace, I'm afraid that your life

will be in danger".

As the prince was already aware of this and since he didn't want the court lady to continue

making bad karma for herself by doing

something even worse.

He and his wife fled the palace. They learned to play the lute and to sing and they wandered from

town to town making music in the streets.

People would throw them a few coins and

in this way the prince and his wife were

able to feed themselves.

A few years later, they happened to come back to the capital and one day while they were

wandering into the streets alongside the

Palace and started to sing. King Usika

heard the beautiful but mournful songs!!

He thought of his son who had suddenly

disappeared years before. He told his

attendants to invite the musicians to

enter the palace.

When the King saw the lute player, he realized that it was indeed the son that he had been thinking of day and night.

When he saw how Prince Kunala had

fallen from his royal life and was now

only a blind lute player singing on the

streets for a living.

"Is hurting someone in love is true love?"

The king was very distressed and he asked the prince "who did this to you"?

"who made you lose your sight"?

But the Prince Kunala refused to talk about it.

He just told his father about the truths, that he had learned hoping his father would calm down.

At last, the ministers and the guards

couldn't endure it anymore and reported

the truth to the king.

He was furious and wanted to execute that concubine but the prince begged his father to forgive her.

The King was touched by Prince Kunala's

compassion and released the young

concubine. However, in her own conscience

1. she was ashamed of herself and finally

committed suicide because of her impure

love she had created trouble and hatred.

"Does looking good matters in True Love?"

Hurt other people and destroyed herself

was it all worth it. You saw in our life, the

truth is not only in good looks but it

is in a pure heart and pure mind.

There can behold and real love should never be destroying love and jealousy can never be 

together with real and true love.

All-forgiving love is the true love. But the

one which breaks, destroys, and hurts

other people is not loved. It is something

else!!

Sometimes, everything in life can be

an illusion. So, don't waste your time by

hurting other people or thinking thoughts 

or doing deeds that are no good

to anyone.

Use your time wisely and be a good and highly productive person.

I hope, it had added some real and pure values in everyone's life and if it is so then do let us know in the comment section below!!

Regards,

Team GS Academy

byGS_Academy

in Inspiration, Motivation

09:58

Truth of True Love - Buddha Teaching

What is Real Love?  Buddha Teachings. Nowadays , it seems humanity and pure love to be getting extinct dramatically. ...

Read More