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How To Sleep For Hair Growth? Is Sleep Important For Hair Growth?

Are you worried about your hair loss? Are you not getting enough sleep? Well, either of these options can create a great impact on your physical health. Poor sleep may lead to several health issues like stress, skin issues, lack of energy level and a poor immunity system. Lack of sleep causes hair loss that can highly increase the stress level in your body. This may hamper the capacity of the functioning of the normal cells which can lead to hair loss or hair thinning. Several studies claim that poor sleep conditions like sleep apnea may affect the hair condition since a part of the circadian cycle may partially affect the growth cycle of the hair follicles. 

Stress is equal to hair loss

Stress- sleep and hair loss are all interrelated.  A sound sleep at night is required for protein synthesis of the hair and releases the growth hormones also which is very important for the overall hair health. Our body produces melatonin which is a hormone that helps in regulating the body’s sleep cycle and increases hair growth. If the body’s melatonin levels are down then there is a chance of extreme hair loss. Lack of sleep can lead to stress which forces the hair follicle in a premature resting state which is again followed by a hair shedding phase. 

Now focusing on the other side of the coin, does sleep help your hair grow? Sleep has a stress-relieving property that occurs due to a fluctuating hormone level in the body. Stress is such a factor that can be controlled by a series of hormones in our body. When the ACTH hormone level of the body increases, it then instructs the adrenal gland to produce some stress hormone Adrenaline. But the production of Adrenaline hormone stops when you have a sound sleep. While you sleep, the pituitary gland helps to slow down the production of ACTH and adrenal glands.

Additionally, there is a simple logic that stress can highly affect sleep quality and quantity. So try leading a stress-free life and get a sound sleep at night. According to most of the researcher's sleep is important for hair growth as that can reduce the stress level which may help to reduce hair loss specifically Androgenic Alopecia.

Hair loss specifically Androgenic Alopecia is not a condition that we love but unfortunately, more than 50 – 75% of men suffer from Androgenic Alopecia which takes you a step closer to balding each day. Not just men, women also suffers from extreme hair thinning. So if you are also suffering from extreme hair loss and also experiencing a lack of sleep then you must know the best way to sleep for hair growth and get a night of better sleep.

Tips to get a good sleep at night

Here is a list of tips on how to sleep for hair growth. This is a simple set of instructions that must be followed every night to promote deep sleep. Certain specific habits and rituals may highly impact sleep quality. So following are the tips on how to sleep well, that must be followed to have a better sleep at night-

  • Maintain a schedule- It is very important to maintain a fixed bedtime and waking up a schedule and stick to that as much as possible even when it is hard to stick on. This helps in maintaining a fixed circadian rhythm that can also prevent sleep deficiency. 
  • Maintain a healthy life- It is very important to maintain a healthy life through exercising or at least go for a short walk to keep your body fit and fine. Additionally, try to be in exposure to the sun as much as possible to keep the body’s natural clock working.
  • Take a short nap- Even if you are suffering from a deficiency of sleep, your daytime nap must not be more than 30 minutes. Any sleep longer than that in the daytime may give rise to some grogginess and you may also find it difficult to sleep at night.
  • Avoid blue light- Any electronic screens and even the energy-efficient bulbs are popular as blue light which has the same wavelength as that of natural light. So this plays a very important role in our sleeping cycle specifically at night. The best plan is to avoid any of it during the night.
  • Keep your bedroom comfortable- Keep your bedroom as dark as possible and keep all possible distractions away. Use dark curtains to darken out the room when the light is turned off. Also, make sure that the room temperature is comfortable for your sleep. Most of the people prefer maintaining a cool bedroom temperature, but you must choose what’s comfortable for you.
  • Use comfortable mattresses- One of the most important aspects of having a good sleep is a comfortable mattress. Ensure that the mattress you are using is soft enough and is providing great ergonomic support to your body. Well, patients suffering from back pain, neck pain and other similar conditions may not feel comfortable sleeping in a soft mattress; rather they need firmer ergonomic support. The best news is now you can buy the bests mattress online at the most affordable price. 

Conclusion

The importance of sleep cannot be underestimated and researches have already proved that sleep deficiency can play a major role in hair loss and hair thinning. However, facts about hair growth to sleep deficiency require more research to entirely understand the consequences of poor sleep. Sleep and stress are interrelated and this also contributes to hair loss in a very small amount. So we should focus on alleviating the key factors that can address sleep deficiency by embracing changes in lifestyle, diet and even seeking help from a medical professional. Improve your sleep quality and relish a great quality of life.

Relationship between Sleep and Weight Loss/Gain

Are you not capable of losing enough weight even after following a balanced diet and exercise schedule? Well, then it is time to take care of your sleeping schedule and get a clear idea of the daily amount of sleep. According to a stat report, it has been found that there are many people who do not get enough sleep at night. Any adult must get a solid 7 to 8 hours of sleep but it has been found that more than 30% of the adults sleep less than 6 hours a day. The truth is sleep and weight loss are interrelated. Sleep is very important for your health specially if you are trying to lose weight. 

Poor sleep can make you gain weight 

Poor sleep results in a higher Body mass index (BMI) that may lead you to gain weight. There is no doubt that sleep requirement highly varies from person to person. On average, people who sleep less than seven hours tend to gain more weight and 50% of the people suffer from obesity this way. Now poor sleep and weight gain can give rise to other additional sleep disorders like sleep apnea and other sleep disorders. So this forms a critical cycle that is hard to escape unless you follow some important tips on how to sleep well. Following are some consequences of having a poor sleep crucial -

  1. Poor sleep may increase your appetite- Several studies have stated that sleep-deprived people have higher chances of having an increased appetite due to the impact of hunger hormones- ghrelin and leptin. Good sleep and weight loss control these hunger hormones and regulate hunger. Ghrelin is one of the most crucial hormones that indicate the sensation of hunger in the brain. Leptin is another hormone that is released by the fat cells to control hunger and send indications to your brain. Now when you do not get enough sleep, then the body starts producing more ghrelin and lesser leptin makes you feel hungry most of the time. This, as a result, increases your appetite and you start having food cravings. In addition to this, Cortisol-the stress hormone also gets higher in case of sleep deficiency which may also result in increasing the appetite and you end up gaining weight. 
  2. Poor sleep may increase your calorie intake- Poor sleep can also increase your urge to have more calories. Research has been conducted where 12 men slept only four hours a week and they ate 559 more calories than usual. This abrupt increase in calorie intake increased appetite and unhealthy food choices may also lead you to gain more and more weight each and every day. Moreover, a person who doesn’t sleep at night experiences an increased ghrelin hormonal level in their body which makes them feel most hungry. As a result of this, they end up eating a bigger portion or bigger sizes of the food. 
  3. Poor sleep increases fat cells- A bad sleep at night will probably make you feel tired, grumpy and confused. Poor sleep not only makes your brain tired but it also makes your body muscles and fat tired. When your body is suffering from sleep deficiency then there are chances that you may experience metabolic imbalance. In this condition, the body’s ability to properly utilize insulin is completely disturbed and falls down to 30%. This dropping down of the insulin level in the body is bad because the main function of insulin is to remove the fatty acids and lipids from the bloodstream and prevent them from getting accumulated in the body. But when the insulin level rises in the body, that fat starts getting accumulated in places like liver. This is how you start getting fat and also invite thousands of other diseases in the body. 
  4. Poor sleep may reduce your resting metabolism- The resting metabolism rate (RMR) is used to calculate the number of calories burned from your body when you are at rest. Basically, the RMR depends on weight, height, gender and muscle mass. It has been found that lack of sleep lowers the RMR level. Even though scientists are not very sure about this and researches are still on to determine the exact result. In addition, lower RMR may also cause loss of muscle instead of losing fat cells. 
  5. Lack of sleep can demotivate you to perform the physical activity- Deficiency of sleep usually makes you feel less motivated to exercise. Even if you manage to feel motivated about exercising, you are more likely to feel tired even after doing a short term physical activity. So if you want to be a good athlete? Then you need a good sleep of 10 hours minimum.

Conclusion

Getting quality sleep is very important for your health because poor sleep makes your body respond differently. As a starting, you will first lose your appetite and feel cravings for unhealthy food. The worst case is this becomes a vicious cycle which is very hard to escape and you end up gaining a lot of weight. In order to have a good sleep make sure that your bed is comfortable and your mattress is comfortable. You can now buy a mattress online and give it a try just to be sure if that suits you. So, establish a healthy sleeping habit and lead a healthy life.

Bedtime Yoga for Better Sleep

 

Do you have trouble falling asleep at night? If the answer to this question is yes then there are also pretty good chances that you might be worried about what this could mean for your overall health and body. According to various recent studies, people suffering from insomnia are more likely to suffer from other medical conditions such as anxiety, diabetes, depression, and congestive heart failure.

 However, the silver lining in this cloud is that you are not alone in this boat. There are millions of people who suffer from similar condition. Hence, there are various treatment options readily available. One of the most common treatment options which are suggested for getting a night of good sleep is to opt for the right mattress. The more comfortable the mattress is, the more comfortable sleep you get. There are many varieties of mattress online. If you love soft and spongy mattress then buying memory foam mattress online will work for you.

But what if you already have a good mattress that is suitable for your every need and you are still not able to sleep properly? If that is the case then you might want to consider looking into tips to sleep early every time. And one such tip involves yoga for good sleep. It does not matter whether you have practised yoga your whole life or not. Yoga poses for sleep can be done by almost anybody who wishes to get a good night of sleep. And if you are on the lookout for such asanas for good sleep then it is time that you stop looking as we bring to you the best yoga poses for better sleep in this article. A list has been prepared for bedtime yoga poses for your convenience and that list is mentioned below.

  1. The Head-to-Knee Pose or Janu Sirsasana

This pose allows an individual to get his or her muscles to relax and it is especially good for people who have tight hamstrings. To perform this pose you need to follow the steps which are mentioned below.

  • Sit on the floor and extend your legs in front of you without slouching. If your spine is rounding then you can bend your knees a little otherwise keep your knees straight
  • Bring the sole of your right foot towards the inner left thigh by bending the right knee and opening up the hip. Take your right knee towards the ground and if you have trouble in reaching your knee towards the ground then provide it with some support like a cushion
  • Try to inhale and lengthen the spine at the same time
  • Keep your spine and neck long as you exhale and bend forward from the hips over your left leg. Place your hands on both sides of your left leg and try to gaze at your big toe of the left foot while also focusing on slowly breathing in and out
  • Relax your posture and repeat the steps again for the other side

 

  1. The Bound Angle Pose or Baddha Konasana

If you are looking for yoga for better sleep then chances are that you will come across the bound angle pose. By performing this yoga asana before sleep you can provide your back with enough movement and relaxation that it might ease the tension in your shoulders. To perform this pose the steps which you need to follow are:

  • Sit on the floor and bring the soles of both of your feet together in front of you. Do not slouch and let your hands hold both your feet and ankles
  • Once you are comfortable with this position then try to bring your feet as close to your groin as possible. This should be done without rounding your back
  • Hold the position and inhale while lengthening the spine
  • Keep the spine long and bend forward from the hip while exhaling. Try to relax your muscle while breathing in and out
  • Relax and repeat the steps again

 

  1. The Wide-Angle Seated Forward Bend or Upavistha Konasana

The wide-angle seated forward bend is another yoga asana for good sleep that you can practice. This pose can be difficult for some people to perform and if that is the case with you then we suggest skipping the part about bending forward and simply focusing on not rounding your back while sitting up. The complete steps for performing this yoga pose are mentioned below.

  • Sit on the floor without slouching and keep your back straight
  • Form a vee with your legs by stretching them in front of you. To get the extra balance you should try and place your hands behind your buttocks. Try to go as wide as you can without making your uncomfortable
  • Try to inhale and lengthen your spine without rounding out your back
  • Exhale while keeping your hands in front of you and bend forward from the hip. Lengthen your spine and focus on breathing. With every inhale and exhale try to relax more
  • Get up and relax. Repeat these steps again

 

  1. The Thread-the-Needle

This is a rather easy pose in which you must only go as far as you can without making yourself uncomfortable. The steps which you need to follow to perform this pose are:

  • Lie on your back on a flat surface. Keep your head flat on the ground and bend your knees. Place the soles of your feet on the floor
  • Keep the hips even and bring your right knee towards your chest. Try to place the right ankle below your left knee while making sure that the right knee points to the right side. Keep your muscles engaged by flexing your right foot. Make sure to protect your knee from any excess strain
  • Bring the left knee towards your chest by lifting your left foot off the floor. Provide support to your left thigh by bringing your hands on both sides. A stretch on the outside of your right hip should be felt. Try to slowly inhale and exhale while bringing both your hips parallel
  • Repeat the steps on the other side

 

  1. The Reclined Twist

This is a very easy pose that you can perform even while on your bed. This pose can be performed by following the steps mentioned below.

  • Lie on your back on a flat surface and bring your knees into your chest
  • Extend your left arm to your side till it reaches the length of your shoulders and keep the palm facing up
  • Place your right hand on the top of your right knee while using your left hand to massage the outer side of your left leg and hip
  • Try to keep your gaze straight towards the ceiling or a bit towards your left
  • Relax and repeat all the steps on the other side

These are all the yoga poses that were able to make it to our list of yoga for better sleep at night. Try out these yoga poses and let us know which one was your favourite!