Posts Tagged ‘insomnia’
Natural Methods On How To Beat Insomnia
A person’s quality of health and life can be severely reduced by Sleep Disorders And Insomnia. Lack of sleep leads to fatigue, low mood and weakens the body’s immune system. New information is ordered and stored in the brain in sleep for easy recovery at a later time. It’s in sleep that the body does most of the repair and growth making it essential for health.
During darkness increased Melatonin is produced in the pineal gland and in the retinas of your eyes. As this hormone increases in our body we feel sleepier and our body temperature drops. Exposure to light triggers the release of serotonin and ceases melatonin production. Our body temperature increases thus making you feel more awake.
A lack of serotonin can be associated with people who suffer from anxiety, depression and sleep problems. Sleep can also be affected negatively by exterior sources. During some seasons insufficient sunlight can be a problem for many people. People, who suffer from depression and sleep problems during winter months, are often diagnosed with SAD or Seasonal Affective Disorder.
Exposure to sunlight can help in maintaining a consistent sleep and wake cycle. This might not be possible at times but making sure you get enough exposure to strong artificial light can also benefit. This is a simple solution in how you can beat insomnia and regulate your sleep pattern. Try and work in a well lit environment in the day so you can maximize on the body’s natural production of serotonin.
Adjust your sleep time so that you are up earlier than usual. This way you can maximize your exposure to sunlight in the day. Lowering the lighting level before sleep is a good way to get ready for bedtime since it will help promote sleepiness. To help sleep come more naturally, it’s a good idea to wind down in the evening and prepare the body and mind for sleep.
Light can be distracting and make sleep more difficult during bedtime, so make sure that you keep you room dark and devoid of light. A set of thick lined curtains will do. However, if you already have curtains then you can line the inside to make them less permeable to light. A cheaper option would be to wear an eye mask, but make sure it’s comfortable to wear and that it’s kept clean.
During sleep the body relaxes and cools just slightly. So what has temperature got to do with sleep? Hot weather can make sleep a lot more difficult.
Women suffer from sleepless nights when they are menstruating as their body temperature increases. In the day time our bodies naturally become warmer which increases energy and concentration. During the night our body temperature drops and in turn, our alertness reduces and we become sleepier.
Having a hot soak in the tub is not only good for easing away stress it can also aid in sleep. Although it increases your body temperature and energy levels, the quick drop in temperature can accelerate the drift into sleep. Ensure that you give yourself time to cool down before bedtime.
The proper sleep wear can make sleep much more relaxing. In addition, keep your room at a comfortable temperature throughout the night. If it gets extremely hot in the summer, open the windows and wear lighter sleep wear.