The life of nowadays is pretty much fast and has numerous disadvantages, one of them being insomnia. Are you one of the many that have troubles sleeping at night? Do not worry; there is a solution to this problem. Here is a list of tips which can considerably improve your sleeping and help you get enough energy for all of your daily activities.
The cortisol is the hormone responsible for our biorhythm. Once the levels of this hormone get imbalanced, our general health suffers. Your adrenal glands which are responsible for maintaining the body weight, reducing the stress response, maintaining your blood sugar in check, and regulating your sleep actually struggle to restore the balance.
Causes of sleep deprivation
Falling asleep is never a problem for a person that has healthy and balanced organism. Nevertheless, in case that the levels of cortisol are raised in the afternoon and evening, the person will be feeling tired and sleepy, but they won’t be able to fall asleep, or if they do fall asleep, they will probably wake up around 1 – 4 a.m. and they won’t be able to go back to sleep.
Insomnia or sleep disorder is usually the result of high blood sugar levels and chronic stress, such as stress from work, finances, or family, all known as psychological stress. However, there is another type of stress as well, called physical stress, which includes:
- Hormone imbalance
- Toxin intake
- Unhealthy diet
- Watching television for too long
Here are several tips that are extremely beneficial for improving the quality of your sleep in the long run:
- Consume less caffeine
- As a beginning, set regular your sleep rhythms. For example, try going to sleep before 11 p.m. and wake up at the same time every day
- Make sure you expose yourself to daylight at least 20 minutes a day. Exposure to sunlight has been proven to trigger your brain to discharge hormones such as melatonin, essential for healthy sleep, aging, and mood.
- Make sure you do not eat in the last three hours before you go to bed
- The greatest part of your daily consumption of smart carbohydrates should be taken in the evening. Eating very few calories or nutrients raises the cortisol levels and leads to waking up at night
- Make sure you do not eat white bread, potatoes, flour and rice for dinner
- Avoid drinking alcohol, because it will disrupt your sleep patterns
- Make a list of all the things that make you feel anxious. Having a preset plan for your tasks for the following day will help you considerably reduce the worries and the anxiety, which will contribute to a better night’s sleep
Insomnia or sleep deprivation is not only bad because it impacts your creativity and productivity, but also because it meddles with the function of your hormones. The quality of your sleep can also be affected by other problems, such as:
- Bad sleep conditions
- Health conditions including rheumatoid arthritis and hyperthyroidism
- Physical exercise, especially in athletes, known to cause a prolonged period of latency of sleep
- Fatal familial insomnia, a rare genetic condition that can lead to permanent and sometimes fatal form of insomnia
- Some neurological ailments, brain injury or traumatic brain injury
- Restless leg syndrome, which can lead to insomnia during the night as a result of discomfort and the need to move your legs or other parts of your body so that these feelings are reduced
- Abuse of medications for insomnia, as taking too much of these medications can lead to a return of insomnia
One of the essential things when it comes to treating insomnia is to recognize or eliminate the health and the psychological reasons before you even decide to treat this problem. Do not run into pharmacological approach and treatment before you pay close attention to healthy sleep. The therapies are usually prescribed to people who have symptoms of acute insomnia. Nevertheless, their role in treating chronic insomnia is still uncertain.
The American Association against Cancer has carried out a survey that included 1.1 million US residents and it was discovered that people who reported an average of seven hours sleep at night have a lower death rate compared to people who sleep less than six or more than eight hours. Some may find it odd, but sleeping for more than 8.5 hours a night increases the mortality rate for 15 percent.
The mortality rate is also increased for about 15 percent in people who deal with severe insomnia, and women who sleep less than 3.5 hours a night, and men who sleep less than 4.5 hours a night. Nevertheless, by regulating the causes of insomnia, the increased risk can be reduced. After this survey on the duration of sleep, it was revealed that using sleeping pills can lead to increased mortality rates.