All over the world there are so many people who have trouble sleeping. Bobbing from one side to another, sleep remains elusive. The problem with restless nights is restless days ahead, even a single night without good quality sleep can make the day ahead torturous.
Your body needs good, quality sleep, and when you do not get it, it affects your health in ways you cannot fathom. Sleep, like getting exercise and eating well is a pillar of good health, it is absolutely essential to one’s being. Lack of sleep tends to increase inflammation, which puts one at the risk of Type 2 Diabetes, high blood pressure, poor digestive health and heart disease. Not to forget, it can play havoc with your mood, energy levels and appetite.
Sleep problems can be divided in to two categories: 1. Those having trouble falling asleep. 2. Those having trouble staying asleep.
However, there are a few things that one can do, to try and get rid of this problem and get the required rest that the body needs.
Get in to a rhythm
Give your body a rhythm it can follow and get used to bed and waking up at the same time every day can help set a rhythm for your body, it will help your body identify that it is time to sleep and time to wake up when the time approaches.
Try and set in a ritual of morning meditation or yoga, it helps beat stress and keeps you calm, you could also try relaxation methods like this before sleeping. If you plan on getting some vigorous exercise, try and get it earlier in the day. If its done in the evening, it will keep you alert and awake, get your heart rate up, decrease melatonin production and disrupt sleep.
Instead, in the evening, give yourself time to wind down, slow down and stimulate sleep neurotransmitters. Turn the lights out, turn off your mobile devices and indulge in some meditation or light reading. Find the right sleep hygiene, and it could go a long way in helping you sleep and stay asleep.
What disrupts sleep
You may not realize this, but there are a number of things that you do unintentionally that may be disrupting your sleep. Limit the amount of caffeine that you drink, find a threshold. Caffeine can stay in your body for up to eight hours, so know when to stop. Avoid eating a heavy meal at night. Choose to keep it light, as a heavy meal is difficult to digest. Allow your body to deal with resting that being busy with digestion. Eat smaller portions.
Electronic devices, TV Screens, laptops, not only work towards keeping the mind active, but the light they emit disrupts the production of sleep hormone.
Awake during the night
Alcohol tends to put one to sleep at first, however, it results in them waking up in the middle of the night as well, around 2 or 3, which prevents going in to deep REM Sleep. Limiting the amount of alcohol you intake is not only good for your sleep but for overall health as well.
There are a number of natural ways in which you can find a way to fall asleep and stay asleep – what you eat, essential oils can help and some natural herbs can come in handy too. Speak with a Registered Holsitic Nutritionist or get in touch with a Homeopath to learn more.