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Tag: sleep

  • Benefits of Having a Good Sleep

    Benefits of Having a Good Sleep

    One thing that people take for granted in life is having a good sleep. Sleeping is important as healthy eating and exercising. The benefits of having a good sleep are not popular to many. Thus, this article explains various reasons why you should take a good rest every night.


    According to the report of Healthline, having a good sleep increases one’s productivity and concentration. Enough sleep can boost your memory recalling and problem-solving skills both for adults and children.


    Sleep aids the body’s physical regeneration. Your body tissues mend and strengthen while you sleep (1). To support cardiovascular health, your heart rests and your blood pressure changes throughout the night (2). Your body also produces hormones that help your immune system fight infections while you sleep, so getting enough sleep can help you avoid getting sick and recover quickly.


    Moreover, one of the benefits of having good sleep reduces your chance of getting type 2 diabetes. A study showed that young men sleeping for 4 hours for 6 nights in a row manifest prediabetes symptoms. Sleeping 6 hours per night can increase your insulin resistance, turning your blood levels high.

    Apart from diabetes, other chronic illnesses such as heart diseases can be linked to sleep deprivation. Getting enough sleep can prevent these illnesses because your body can get enough rest it needed to function well. A research found that enough sleep can bolster T cells that can fight infection in the body.


    Not to mention, sleep enhances one’s mental health. Sleep is necessary to condition our mental state similar to physical exertion. It has profound effects on emotional and mental health. Thus, a better quality of sleep lessens stress levels which can lead to depression and anxieties. People with enough sleep manifest a good mood and can concentrate on doing their work.


    Not to mention, people who get enough sleep look younger manifested by their glowing and healthy sleep. Sleeping is vitally similar to eating healthy food and exercising. This can boost productivity, immunity, and mental health, and most importantly your physical health.

  • 5 Natural Herbs to Improve Sleep

    5 Natural Herbs to Improve Sleep

    The ongoing effects of COVID-19 and other matters that we are facing at present have been attributed to anxieties and doubts that made us difficult to sleep at night. So here are natural herbs to improve sleep routine and combat mental stress.

    1. Wild Lettuce

    Wild lettuce is beneficial for a person who suffers from insomnia and restlessness. It has a calming effect that is good for anxieties. Plus, this herb is being used to relieve pain, and it is a good choice for kids

    2. Lemon Balm

    Another type of herb that can improve the quality of sleep is Lemon Balm. Its Citrus smell has a relaxing effect on the mind and body that can aid you to sleep. Moreover, it can also increase cognitive performance.

    Interestingly, Lemon Balm is a super-herb due to its various benefits. It can boost one’s immune system because Lemon balm is rich in antioxidant.

    3. Lavender

    Lavender is also known for combating insomnia. Its essential oil can also improve the nervous system tonic. This herb is popular as used in aromatherapy. Respectively, lavender has antibacterial and antimicrobial properties that are beneficial to one’s health.

    4. Chamomile

    One of the natural herbs to improve sleep is chamomile. When you are having a hard time falling asleep, chamomile can aid you with your problem because it can relax your mind, relieve anxieties, and reduce mental stress. Not to mention, using this herb is safe for all ages.

    5. Passion Flower

    Another herb that has a sedative effect that can calm one’s mind is Passion Flower. People who are suffering from panic and anxiety attacks use Passion Flower as a natural remedy.

    References: (1) https://www.plushbeds.com/blogs/green-sleep/10-natural-herbs-for-sleep
    (2) https://www.verywellmind.com/lavender-for-less-anxiety-3

  • 5 Natural Ingredients to Boost Metabolism

    5 Natural Ingredients to Boost Metabolism

    One of the best ways to lose weight is to boost metabolism. Metabolism is the ability of the body to burn calories and turn it into energy. One’s rate of metabolism depends on different factors such as age, sex, body, mass, and weight. Here’s a helpful guide that will help you on how to boost metabolism using natural ingredients.

    Natural Foods to Boost Metabolism

    1. Drinking Green Tea

    The most common way to boost metabolism is drink green tea. Since time immemorial, studies revealed that green tea consists of antioxidants that fasten metabolism and reduce one’s appetite. As cited in Cohen’s blog, epigallocatechin gallate (EGCG) is a catechin which is a super-natural ingredient of green tea that burn fat and improves metabolism.

    2. Food rich in Vitamin B

    Foods that contain vitamin B can improve one’s metabolism. This vitamin is essential for fats and proteins metabolism.

    Medicalnewstoday recommended foods that attain Vitamin B:

    • bananas
    • baked potatoes
    • eggs
    • orange juice
    • peanut butter
    • peas
    • spinach
    • whole-grain foods

    “The ability to process fats, proteins, and carbohydrates is essential. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat,” Cathleen Crichton-Stuart said.

    3. Citrus fruits

    Citrus fruits are known for boosting immunity. But these superfoods are essential to increase body’s ability to burn fats. If you’re looking for a healthy snack that will boost your metabolism, citrus fruits like oranges and grapefruit are best to consider.

    “You only need 60 milligrams (mg) of vitamin C a day to meet your body’s basic needs, but increasing your daily intake to 500 mg can boost your fat-burning potential during exercise by 39 percent,” Tanya Zuckerbrot said.

    4. Food with Vitamin D

    Foods that has Vitamin D do not only strengthen bones and boost immunity but also speed up body’s metabolism.

    Some studies showed that deficiency of Vitamin D is a risk factor that attributes to obesity. Body with higher levels of Vitamin D enhances to reduce body fat. Plus, Vitamin D suppresses the storage of fat cells.

    Interestingly, Vitamin D can increase the production of serotonin, a neurotransmitter affecting one’s moods and sleep. Serotonin controls appetite and improves satiety, reducing calorie intake.

    5. Water

    Water is most natural ingredient in boosting metabolism. It is also the key factor for optimal metabolism.

    “One study found that adding 1.5 liters of water to the usual daily consumption of water reduced the average weight and body mass index in a group of overweight women aged 18–23,” Rachel Nall said.

    Importance of Metabolism

    Apart from eating natural foods to boost metabolism, exercising, reducing stress and sleeping can also fasten your body’s ability to convert calories to energy. It is important to remember that metabolism is not only beneficial for people who want to lose weight but for everyone that needs protein, lipids, nucleic acid, and carbohydrates.