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7 Ways Night Shower Can Help You Sleep Better

7 Ways Night Shower Can Help You Sleep Better

A good cold shower at night could be a soothing habit for most living in the tropics but it turns out that that it could be counterintuitive when it comes to beating stress and anxiety and having a good night’s sleep especially after a hard day’s work.

Studies have shown that when we sleep, heat escapes our bodies which is why our skin feels a little warmer at night, however, that change doesn’t happen ideally as we want it, disrupting our sleep instead. The solution? A hot shower before bed can help ease us in this transition by preventing us from losing heat too quickly. For solutions on how to sleep better, check out these 7 ways a night shower can help you!

1. Decrease Body Temperature

Ever felt drowsy in the car with the air conditioning blasting full force at you? This is due your metabolic functions such as breathing and heart rate slowing down because of the drop in body temperature. By using this theory, one can take advantage of a good soothing shower to lower your body temperature so that your body knows it’s being prepared for a good night’s sleep.

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However, instead of taking a cold shower which is a common misconception on how to sleep better during a hot day, emerging from a hot shower into cold air would bring down body temperatures more drastically.

2. Relieves Tension and Anxiety

Tension headaches, a stiff neck and shoulder pains are the common woes we all suffer from being desk bound. A hot shower just before bed time can help dilate blood vessels and improve blood circulation enabling the body to relax and soothe muscles.

Having a panic attack for that conference presentation tomorrow? Warm water has also proven to help clear the mind of troubles and reduce anxiety significantly.

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3. Moisturises Skin And Clears Excess Oil

One of the greatest pet peeves, if you would agree, is getting into bed with excessively oily skin. Sticky skin rubbing against clean silky bed sheets just won’t do for a good night’s sleep. Just simply having a short shower will do the trick to ensure a great shut eye.

If you are suffering from dry skin, the itch might keep you awake at night. Having a hot shower just before bed time can help open up pores for the introduction of a body lotion which can aid in better absorption.

4. Helps Get Rid Of Sinuses And Allergies

The spread of allergens become most rampant when flowers bloom during Spring and it doesn’t get easier when the sniffles get to you at night just before you go to bed.

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Allergens can get attached to our skin and clothing and inhaling them can make one extremely uncomfortable and unable to sleep at night. By having a warm shower and changing into fresh clothing just before going to bed, we can wash these allergens away and open nasal passages soothing sinuses.

5. Clears Lungs

Narrow sinuses and accumulated mucous can cause clogged up nasal passages. By having a hot shower just before bedtime, it can also help clear our lungs of irritants and helps drain out mucous from the nose. By doing this, it can also help prevent us from coughing in the middle of the night which can disrupt sleep.

6. Helps Migraines

Throbbing headaches caused by migraines can be a huge contributor to disrupted sleep or worse, insomnia. There are many possible causes for migraines which range from being a hereditary disease to overactive nerve cells causing blood vessels to dilate and tighten which is the reason for pulsating pains.

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For a quick fix, try running a hot shower over your head and your neck for 30 seconds as doing so, can help relax muscles and nerves.

7. Keeps your bed bug free

Dirty and flaky skin can lead to an infestation of dust mites as they feed off dead skin. With a shower and good moisturiser, you can keep the bed bugs at bay and even save time without having to change the bed sheets often.

However, it is always advisable to change your bed sheets at least once a week to kill any dust mites that could be bunking in with you. Dust mites are dangerous pests and can cause all sorts of itchy skin issues which can lead to disrupted sleep.

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Lim Kairen

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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