You feel it. You can toss and turn, count sheep, fluff up your pillow, but you can’t get to sleep.
It happens to everyone at some point in our lives. If this is how it happens every night, your health could be at risk.
The body needs sleep to function properly. Insufficient sleep can cause brain dysfunction, which we all know. There is evidence to suggest that chronic sleep deprivation can lead to a decline in your health.
Columbia University researchers found a link between chronic sleep deprivation (or lack thereof) and obesity. People who slept less than seven hours per night were more likely be obese. This is likely because a decrease in sleep causes lower levels of leptin in plasma, which in turn leads to a reduction in appetite suppressing hormone and fat burning hormone.
Chronic sleep deprivation can also have multiple impacts on the endocrine system and metabolism. The University of Chicago Medical Center’s 1999 study found that chronic sleep deprivation severely affects the body’s ability to process glucose. This can lead to impaired insulin handling, which can promote diabetes, cardiovascular disease and metabolic syndrome. A significant risk factor for hypertension is also short sleep duration. Memory deficits, depression and mood disorders, as well as a decline in immune function and memory are some of the other effects. According to a recent study, osteoporosis and chronic sleep loss are linked. This was published in the January 2007 issue of Osteoporosis international.
You don’t need to resort to sleeping aids if you have sleep problems. These suggestions can help you get enough sleep at night.
Keep a consistent sleep- and wake-time and follow it.
Make it a habit to get up and go to bed at the same time each day, even during vacations and weekends. You won’t disrupt your circadian rhythm, which is the daily schedule of mental and physical changes that occur in our bodies.
Your bedroom should be a peaceful haven.
Do not lie awake if you have difficulty falling asleep. Many people are kept awake by worrying about falling asleep. Instead of allowing yourself to be distracted by the temptation to check your email, pay your bills, or watch TV in bed, try getting up and doing work in another area until you feel asleep.
Do not eat a high-protein meal more than two hours before bed.
It can be hard to digest a heavy, high-protein meal close to bedtime, which can cause you to stay awake. Drinking a lot of fluids before bed can also disrupt your sleep, especially if you need to get up to pee.
Consume foods rich in tryptophan.
In chronic insomnia cases, studies have shown that tryptophan can be effective in improving sleep quality. Natural sleep promotion can be achieved by eating foods high in tryptophan, such as whole grains, nuts, turkeys, hummus and figs.
Exercise is important, but not too close to bedtime.
Regular exercise, thirty minutes of moderate intensity exercise on most days of the week, can help improve your sleep habits and other aspects of your health. Avoid exercising after bedtime as the metabolic increase can keep you awake.
Try yoga.
Swami Vivekananda Yoga Foundation conducted a 2005 study that showed a decrease in the time it takes to fall asleep, an increase of the hours slept and a feeling of rejuvenation the next day after six months of practicing yoga.
Common sense suggestions include avoiding caffeine-containing foods and drinks close to bedtime.
Seek medical attention if you have sleep problems or snore. Snoring isn’t a risk to your health. Your health could be at risk if you have sleep disorder, which can cause you to stop breathing for several seconds. A higher risk of stroke and an increase number of inflammatory mediators linked to heart disease and diabetes have been associated with sleep apnea.
