Proper sleep is required for your body to repair itself and regenerate.
Some of the top benefits of Good Sleep.
- Reduces body pains and inflammation
- Improves memory, concentration and alertness
- Clears our brains of junk.
- Lowers stress levels
- Stronger immune system
- Restores our bodies and conserves energy.
- Easier weight loss
- Increased muscle mass
- Better mood – Get along better with family and friends.
- Increases Productivity.
- Lower your risk for serious health problems, like diabetes and heart disease – increased life expectancy.
To reach deep, restful sleep, your spirit and heart must be calm, and liver and spleen networks must work together to process nutrients.
According to recent reports, many people have a serious problem getting a good night’s sleep.
Chronic, stubborn insomnia is an inability to fall asleep or to remain asleep for an adequate length of time. When we get to bed, we may stay awake thinking for hours.
Once the mind is active, it becomes harder to fall asleep!
Most adults need 7 to 9 hours night-time sleep – we must be in by 11pm the latest until 3am! Any extra hours will offer additional benefits.
Insomnia means:
- Difficulty falling asleep or staying asleep,
- Early-morning awakening,
- Unrefreshing sleep.
Melatonin: The body uses melatonin as part of its normal control of the sleep-wake cycle.
The pineal gland makes serotonin and then turns it into melatonin when exposure to light decreases. Strong light (such as sunlight) slows melatonin production more than weak light does, and a completely dark room increases the amount of melatonin made more than a partially darkened room does.
Most people who sleep less than 8 hours a night experience a variety of unpleasant symptoms, like:
- Reduction in total sleep time.
- Frequent awakenings from sleep.
- Early morning awakening
- Fall asleep more easily at unscheduled time.
- Headaches
- Mental confusion or collapse
- Irritability
- Malaise
- Immune deficiencies
- Depression
- Fatigue
- Hallucinations
- Upper respiratory tract affections causing blocked nose and breathing disturbances.
- Insomnia can drain your energy level and affect mood.
Further risks of insomnia:
- Memory or concentration issues
- Inability to work
- Making more errors or having more accidents.
- Developing cardiovascular disease
- GERD – Gastroesophageal reflux disease
- Chronic pain
- Stress, anxiety and depression
- Alcohol and drug abuse
Common causes of Insomnia:
- Old age, especially people between 65 and 79 years of age.
- Extrinsic insomnia is caused by change in the sleeping environment. e.g. unfamiliar hotel or hospital bed, bedroom environment is not conducive to sleep like noise or light in bedroom (e.g. TV).
- Neurological conditions like post-traumatic stress disorder and depression
- Anticipatory anxiety about travelling or work schedule
- Psycho physiologic sleep disturbances – triggered by emotionally stressful events, e.g. before or after significant life event, such as change of occupation, loss of loved one, anxiety etc.
- Grief, sorrow, sad events
- Concerns about work, school, health, finances or family
- Extreme joy or excitement
- Business loss or failure
- Disappointment or breakdown in relationship
- Fears, terrors or worries
- Recurrent dreams
- Homesickness
- Day time shift work
- A room that’s too hot or cold
- Alcohol, caffeine, nicotine, cocaine abuse
- Poor sleeping habits
- Changes in hormones during pregnancy, menstrual cycle and especially around in menopause can cause – hot flashes, night sweats etc
- Sleep Apnea – difficulty breathing and awakens gasping for air throughout the night.
- Eating large meals and too late in the evening
- Acid Reflux
- Certain health conditions like cardiovascular diseases, severe pain, muscle convulsion, restless leg syndrome, itching, headache, prostate or urinary issues etc
- Over exertion, tiredness
- Acuteness of hearing, clock striking etc
- Jet lag
- Uncomfortable beds
- Bed partner who snores or has periodic excessive limb movement during sleep.
- High altitude causes hypoxia resulting in frequent awaking from sleep.
- Being lazy or a lack of activity can disrupt a good night’s sleep.
- Drugs like excessive intake of coffee, alcohol.
The best way to improve sleep involves making lifestyle changes:
- Eliminating caffeine and sugar from your diet,
- Avoiding stimulating activities before bed,
- Adopting a regular sleeping time,
- Gradually turning down the lights.
Ways to improve sleep quality
- Yoga & Mediation before bedtime to settle your mind and help to calm the nerves and aid sleep.
- Make bedroom environment conducive to sleep, like darken the room, no loud music.
- Keep the time you go to bed and the time you wake up the same every day, including weekends.
- Stay active. Regular activity can lead to a good night’s sleep.
- Limit naps or do not nap at all during the day.
- Sometimes a glass of warm milk before sleep helps to fall asleep faster.
Make time to sleep by maintaining a Rhythm – Try to maintain a regular sleep schedule, going to bed at the same time and waking up at the same time – to regulate your body’s internal clock.
Just Say No to Electronics – Turn off and keep yourself away from electronic devices. Remove all electronics from the bedroom, including TVs, computers, and other electronic devices.
Sleep in a dark room. Avoid bright light at least an hour before going to bed. Darkness will help your body begin producing melatonin, a hormone that naturally regulates sleep.
Keep Cool – Make sure your bedroom is a quiet and relaxing environment, which is neither too hot, nor too cold. Your bed and pillows should be supportive, yet comfortable. If you experience shoulder, hip, or back pain in the morning – It may be time for new bedding.
Wind Down – Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading a book.
Epsom salt: Soak yourself in a hot Epsom salt bath for 15 minutes before bedtime to produce a relaxation response.
Aromatherapy massage using calming Essential Oils – Essential oils can be diffused aromatically in the bedroom to create a calming and peaceful environment, perfect for getting a good night’s sleep. They can also be used topically and taken internally to calm the nervous system, promote relaxation, and lead to a restful sleep. One tiny study hints that the fragrance of lavender essential oil might aid sleep.
Sleep Journal: keep a journal at night to empty thoughts from your mind before bedtime and take the burdens off of your mind for a more peaceful sleep.
Fill up on Magnesium & zinc. If you get hungry before bed, try snacking on a hand full of nuts. Nuts provide protein and fat, which are not only satisfying, but are slowly digested, which can provide a calm sleep, and rich in magnesium and zinc etc., that help to calm the nervous system.
- Walk and exercise daily
- Eat 1 cup of plain yogurt or a glass of warm milk an hour before bedtime. It contains a rich supply of tryptophan an amino acid essential in the production of helpful neurochemicals to aid sleep.
- Carbohydrates tend to make us sleepy, eating a grain-based meal for dinner can also be helpful.
- Include ample leafy green vegetables, whole grains, and low-acidic food in your diet. Eat plenty of asparagus, avocados, apricots, bananas, broccoli, brown rice, figs, salmon, soy products, mulberries, basil, dill, and all types of squash.
- Drink valerian, chamomile or passionflower tea before bedtime every night until sleep improve or take St John’s wort supplement.
- Hops and lemon balm have been studied in combination with valerian.
Taking melatonin as a supplement seems to stimulate sleep when the natural cycle is disturbed. It may also have a direct sedative effect.
Some individuals find it impossible to fall asleep until early morning, a condition called delayed sleep phase syndrome (DSPS). Melatonin may be beneficial for this syndrome. It is also especially helpful for insomnia related to jet lag.
INSOMNIA: WHAT TO AVOID
- Avoid sleeping tablets or sedatives during stressful periods as they can become addictive.
- Do not keep watching TV till late in the night.
- Avoid pain medications that contain caffeine, and prescription diet pills,
- Avoid anabolic steroids,
- Ask your doctor for alternatives to beta-blockers, anti-hypertensive, asthma, thyroid hormonesand some antidepressant medications.
- Avoid nasal decongestants that contain ephedrine or other stimulants.
- Avoid tyramine-containing foods such as bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, as tyramine inhibits norepinephrine and other neurochemicals and can cause insomnia.
- Don’t drink alcohol or caffeinated drinks too close to bedtime.
- Avoid soft drinks, chocolate, candy, or dessert, drinks with artificial sweeteners, foods with preservatives and MSG, spicy foods, and hard-to-digest foods.
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