Benefits of a Sleep Mask

Achieving a good night’s sleep can reap many health and mental benefits. Outside light or electronic indoor lights may make it more difficult for you to fall asleep than you realize. Sleep masks, which you wear over your eyes to keep out light while you’re sleeping, can help you fall asleep and stay asleep. Although different models of sleep masks are available, basic ones work for most people and are an economical way to improve your sleep.

Benefits
Street lamps or illumination from clocks, stereos or TV indicator lights could give off light that distracts you from drifting off. Morning light comes through your curtains. If you do not need to be up that early, a sleep mask can help ward off approaching daylight. According to the National Sleep Foundation, “a dark bedroom contributes to better sleep. Try light-blocking curtains, drapes or an eye mask.” If you want both the dark bedroom and an inexpensive option, try a sleep mask.

Function
You wear a sleep mask around your head, like a headband, to cover your eyes and make a dark environment for sleeping. Sleep masks are popular with travelers on airplanes, people who work at night and must sleep during the day, and anyone else who wants darker surroundings when needing sleep. It’s also easy to bring with you on a trip, when you’re not sure how dark the hotel room will be.

Significance
Using a sleep mask is one way to help you achieve the goal of a good night’s sleep. In “Importance of Sleep: Six reasons not to scrimp on sleep,” Harvard Women’s Health Watch points out that getting your seven to eight hours of sleep will benefit your memory, weight, safety, mood, cardiovascular health and immunity.

Features
Sleep masks are available in different fabrics. Choose one that has material heavy or dark enough to block the light. Some masks advertise that they do not put pressure on your eyes, and some do not touch your eyes at all. They usually vary in price from about $1.50 to $30. Try a less-expensive sleep mask first, and if you don’t like the sensation of the mask touching your eyelashes, then invest in an upscale model.

Considerations
Don’t get the first sleep mask you see. A fancy, decorated one, for example, may not be the best one. Look for parts that cover from the edges of your eyes to the edges your nose. This will block out more light. Stiff fabric may not be the best, either. A sleep mask should conform easily to your face, cover your eyes well and be comfortable as you fall asleep.

How to Increase Height at a Faster Rate

Increasing height in the bones and muscles may become more challenging after the window of growth in adolescence. This is usually around 16 years old for females and up to 25 years for males, although these numbers vary based on each individual. Growth plates in the bone typically fuse from age 16 up to the late 20's, and after this time growth may be impossible. To ensure adequate growth and height potential in adolescence, it is important to incorporate the right vitamins, minerals and exercise programs to help provide nutrients and stress to the bones to increase growth hormone and promote proper growth.

Things You'll Need

• Natural multivitamin
• Dark, leafy green vegetables
• Sardines
• Seeds
• Yoga mat

Increase Nutritional Intake for Proper Growth

1. Take a natural multivitamin every morning to ensure intake of any nutrients that might be lacking in your daily diet. It is important to combine this approach with a healthy diet to still supply the body with adequate fats and proteins needed for growth.

2. Eat sardines to take in a good source of absorbable calcium and vitamin D. A can of sardines contains as much or more calcium than cow's milk, and also provides natural vitamin D, which helps promote calcium absorption. Sardines contain a good amount of omega-3 fatty acids and protein, both of which are required for proper growth and functioning throughout the body.

3. Increase your intake of seeds, particularly pumpkin seeds and sesame seeds. These provide zinc, an important micro-mineral needed for growth and repair. According to the Journal of Tropical Pediatrics, zinc can improve stature in children with growth hormone imbalances. Other food sources include oysters and lamb.

4. Eat six or more servings of green, leafy vegetables every day. This will usually provide necessary daily intakes for calcium, vitamin C and vitamin A. These vitamins are important for bone building and collagen synthesis. It should also provide the daily recommended value for vitamin K, an important vitamin in bone growth.

Ensuring Proper Growth Through Exercise

1. Perform jumping exercises every other day to provide stress to the bones to promote growth. Simply jumping up and down will provide the appropriate amount of stress to keep bones healthy and strong, and to also increase heart rate, metabolism and human growth hormone.

2. Include various stretching activities after the jumping exercises to loosen the muscles. Stretching throughout the day, every day, will also promote a long, lean body.

3. Practice yoga, which utilizes stretching and balancing exercises. More dynamic stretching poses are introduced during a yoga practice, helping to sculpt a longer, leaner look to the body. It will also increase oxygen intake and decreases stress. Psychological stress may prevent proper functioning of human growth hormone in children, according to Donald Zimmerman of Children's Memorial Hospital, who expands on an article in the New England Journal of Medicine. Correction of the stressful environment, however, will reverse the growth problems and promote the growth of the child.

How to Go to Sleep Fast

Don’t let your lack of sleep at night ruin your productivity the following day. According to MedicineNet, insomnia or difficulty sleeping is caused by various situational factors that can lead to behavioral problems such as poor concentration and mood changes, if you do not correct it. You can overcome sleeplessness and poor sleep quality by creating an environment that encourages sleep and by making lifestyle modifications that include exercising, avoiding stimulants and consuming sleep-inducing foods.

Turn Off Lights and Sounds
Bright lights inhibit melatonin production, a hormone that helps you to sleep. Switch off halogen and fluorescent lights in your bedroom, at least one hour before your bedtime, and turn on soft, 45-degree lamps. Turn-off all light and sound sources including laptops, TV’s and audio systems before bedtime. Fit dark colored window blinds and wear an eye mask to eliminate light from your bedroom. Use the low hum of a fan or an air-conditioner, or play soft classical music to mask sounds in your neighborhood that can disturb your sleep and keep you awake.

Exercise Regularly
Improve the quality of your sleep by regularly exercising. Daily exercise will reduce your stress hormones and promote deep sleep. Perform moderate aerobic exercises such as walking, swimming or bicycling for at least 20 minutes each day. Consider exercising between 5 p.m. to 7 p.m., as your body is at its optimal physical performance. Avoid exercising three hours before your bedtime, as the physical stimulation from the exercise can keep you awake, instead of inducing a good night’s sleep.

Consume Sleep-Inducing Foods
Eat foods that contain tryptophan, an amino acid that promotes sleep. Include tryptophan-rich food sources in your diet such as milk, cheese, bananas, nuts, seeds, eggs and honey. Have a light dinner and restrict your intake of protein and fatty foods, as these foods take longer to digest. Avoid spicy food, as it can give you indigestion and keep you awake at night. Drink plenty of water throughout the day, but discontinue it by 8pm to prevent your sleep from being interrupted by frequent visits to the toilet.

Avoid Stimulants
Stimulants such as nicotine, alcohol and caffeine interfere with your sleep patterns. Do not consume products that contain caffeine including coffee, chocolate, colas, teas and over-the-counter medications. Tobacco products contain nicotine, which you should avoid using, especially at bedtime or if you wake up in the middle of the night. Gradually discontinue nicotine and caffeine products to minimize your withdrawal symptoms. Do not drink alcohol before bedtime, as it is a depressant that can help you fall asleep, but will prevent you from enjoying a restful sleep.