insomnia Archives - Foreign policy

Effects of sleep deprivation on your body

Published on October 21, 2019

Health

There is nothing as disturbing as not being able to sleep well at night. The environment may be peaceful and serene but if you have insomnia, then we’re afraid you may not catch any sleep. At that time, you won’t realize the seriousness of the situation. However, in the morning and the rest of the day, that’s when you feel all the negative impacts sleep deprivation can have on your life. Missing out on the vital 8 to 9 hours of sleep every night will do more than make you feel disoriented and grumpy. There are both long term and short term effects, keep reading this article to find more information about sleep deprivation. Also, we recommend you to click here if you want to learn more about this topic.

Slows down your immune system

We all know the immune system is important for the protection of our bodies from illnesses and pathogens. The immune system produces infection-fighting substances such as cytokines while you are asleep. This means that your immune system rejuvenates itself and prepares to fight infections during sleep. Lack of sleep will prevent it from rejuvenating itself. In this case, you will lack the ability to effectively fight off infections and it will take longer before you recover from an illness.

It ages your skin

Nowadays, both men and women are concerned about their looks and in particular the health of their skin. It is no longer a women’s agenda to have glowing and flawless skin. Whichever the gender you belong to, sleep deprivation can greatly affect the health of your skin. A few sleepless nights are enough to make your skin appear pale and the eyes puffy. Chronic insomnia mostly leads to fine lines, dark circles around the eyes and lackluster skin.

What happens is the body produces more cortisol when you are not getting enough sleep. Cortisol is basically a stress hormone. When released in large amounts it breaks down the skin collagen which is the protein that works to keep it smooth and radiant. Therefore, lack of sleep can really impact your skin and is an issue that has to be rectified early. Otherwise, you will start looking older than you really are.

It can make you gain weight

It may sound odd but sleep deprivation may have something to do with you having a weight gain. It is a great risk factor in addition to excessive eating and not exercising. Generally, sleep impacts the levels of two hormones in your body. These are leptin and ghrelin. These hormones control the feelings of fullness and hunger. Leptin signals to your brain that you have already eaten enough food. On the other hand, ghrelin stimulates your appetite.

If you are suffering from sleep deprivation, the brain tends to reduce the levels of leptin hormone and instead raises ghrelin. The lack of balance in these hormones may be the reason behind your craving for snacks especially later in the night. The worst part is you will tend to crave high fat or carbohydrate-rich foods.

Furthermore, when you are not sleeping enough your energy levels will definitely be down. For this reason, you won’t have the energy and motivation to exercise. Reduced physical activity and increased appetite is bound to lead to weight gain over time.

Sleep deprivation kills sex drive

According to some specialists, more cases of low libido and lack of interest in sex are reported in sleep-deprived patients. The attributed causes are less energy level, sleepiness, and more tension. Also, the production of certain hormones such as testosterone is dependent on quality and uninterrupted sleep. Tossing and turning throughout the night will affect the production of this hormone. Low testosterone levels may be to blame for a lower sex drive.

It can result in depression

Insomnia is one of the contributing factors to symptoms of depression in a number of people. According to a 2005 sleep in America poll, people diagnosed with depression and anxiety were more prone to sleeping less than 6 hours every night.

Insomnia and depression go hand in hand. This is because sleep deprivation only aggravates depression symptoms. Therefore, when you are depressed, it will be very difficult to catch any sleep at night. As a matter of fact, treating insomnia can greatly help alleviate depressions and its symptoms.

How To Solve Your Sleeping Problems

Published on December 16, 2018May 18, 2020

Health

The studies suggest that an adult person needs 8-hours of sleep a day to remain healthy and productive. Still, in the times we are living in it is hard to keep a healthy sleeping routine. And boy the consequences of not keeping one can be numerous.

According to SleepAdvisor, not getting enough sleep has been proven to cause numerous medical conditions, and disrupt your daily routine. From possible heart problems, like increased blood pressure and heart rate, to inflammation, loss of focus, and even increased risks of diabetes 2, as well as brain conditions like Alzheimer’s and Parkinson’s disease. Thus, the importance of sleeping is clear, and so is the fact that you should do everything in your power to get enough. Let’s take a look at the ways you can improve your healthy routine – from daily activities to dietary changes.

How To Improve Your Sleeping Routine

1. First and foremost, it is crucial to keep the same sleeping cycle. Now, this might seem hard for some but if you decide to go to sleep at 11 PM and wake up at 7 AM you have to do it every single day. No matter if you had a night of drinking before you still should wake at the same time, as well as if you simply feel fresh enough not to lie at 11 PM. By keeping a constant sleeping cycle your body will adapt, and it will be much easier falling asleep and waking up on time.

In correlation with the one mentioned above, it is really important to limit naps. It is okay to take a 30-minute break in the afternoon, but if this turns into your daily routine and you sleep during the day for an hour or more, of course, you will have problems sleeping during the night. So take a nap only when it is necessary.

Exercise is the key to developing a healthy sleep routine. It makes you feel more satisfied and calm and also stimulates the production of hormones that aid sleep (oxytocin, endorphins, melatonin). Just be sure to exercise at least 2 hours before bed. Or, try to use melatonin supplements such as MidNite.

Also, it is important to create a sleeping atmosphere. Saying this you shouldn’t use any type of electronic device once you lie down, or even study. Turn off the light and create a silent atmosphere that will allow for a healthy sleep cycle. Remember, the bedroom is for sleeping and s#x – end of the story.

Try not to eat or drink before going to bed. Eating just before bed can cause heartburn while drinking especially diuretics like coffee or tea will make you go to the toilet more than a few times. Also, be sure to limit alcohol or caffeine before sleep as well as have a stimulating effect.

Along with this, it is really important to make your daily routine as stress-free as possible. Stress affects you in numerous ways, and one of those is insomnia. So finishing all the worries before bed and staying positive will likely improve your sleeping hours. Remember you gain nothing from overthinking and worrying while sleeping will allow you to cope with the next day in a successful way.

If you are a talking type, you can even pay a visit to cognitive therapy. Here you will have an opportunity to talk through your sleeping problems and meet people who are experiencing the same. Saying this, you will detect where your problem comes from and thus be able to solve it.

Last, but not least you can take some sleep-inducing supplements. And in our opinion, sleep gummies are an excellent choice. These gummies that come in the flavor of strawberry contain melatonin which promotes healthy sleep and has anti-inflammatory traits as well. Of course, you should take this as a part of your balanced and healthy diet. Be sure to check the offer at yuminutrition.com with a pack of 60 gummies being just $13!

Summary

Sleeping problems are pretty common and something that should be addressed before it gets out of hand. Maintaining a healthy sleep routine will allow an easy and successful daily routine, and believe us you will be feeling more satisfied and healthier in general!

Tips For An Effective Night’s Sleep

Published on November 23, 2018March 3, 2020

Health

Sleeping is one of the staples in our everyday routine, and we are sure to do it for the rest of our lives, but do we get the most out of it? It seems like we do not get the importance of a good night’s sleep. We know we should, but do not really follow through. And the advantages are numerous. According to Sleepei.com, sleep phases and the effect of the process on your whole body have a point of major researchers for the past few decades. Surely, there is a lot more to discover, but for now, there are more than a few important facts we know, and we should use to the best of our ability.

First of all, we know that sleep is a period of being less active, where your whole body is in a recovering process, with your body temperature and blood pressure dropping, and you being less reactive to the all external stimuli around you. Still, unlike coma or for example hibernation it is still a state of consciousness that is pretty easy to interrupt, and that is why it is important to get the most out of your sleep while you are in there.

The Risks Of Not Sleeping Well Enough

Be sure that your brain is the organ that suffers the most if you don’t get enough quality sleep time, and is a follow-up to various other medical conditions. As your brain runs on chemical energy, it also has waste products that need to be cleaned out so that everything runs smoothly. And sleep is the period when that happens: no sleep, waste products, and toxins stay in (ATP, the energy your brain uses needs to be replenished). While a few days of shaken sleep routine may not harm you, years of it certainly will. Studies claim that you are at a greater risk of developing conditions such as Alzheimer’s or Parkinson’s disease, along with type 2 diabetes, obesity, and hypertension increased risks. This also affects your daily routine in a way that it is much harder to focus and concentrate, you are more edgy, with less patience and worse coordination. It is perfectly clear that without good sleep, all aspects of your life will suffer. Following health advice, like for example, Healthy Howard offers for its community, can aid you in forming a better routine.

Tips For A Better Sleep

First and foremost, things you ingest in your body do affect the way your body functions during the day and the night, so take that to your advantage. While kicking yourself up with doses of caffeine such is Vivarin Gum, might seem like a good idea to wake yourself up and start the day, it might not be the best at night’s time. As it is a stimulant, the same as nicotine, you should avoid it at least a few hours before your bedtime. The same goes for alcohol, as while it may help you fall asleep, it is going to start working as a stimulant a few hours after, and that’s where the problems start. So be sure to limit it as well.

The more stimulative your bedroom is, the harder it is going to be for you to fall asleep. Saying this, try to create a sleepy environment, by turning off any type of device (TV, computer, phone), and creating a cool, soundless, dark environment (like bats sleep in).

Try to calm yourself down before going to sleep. By lightly exercising (fitness, yoga), instead of having arguments and raising your blood pressure, you are going to be sure to fall asleep more easily.

Stop watching at the clock. It is only making you more stressed. Instead try to relax yourself if nothing else by reading a book or listen to light music, until you fall asleep.

Cut on your naps. Napping during the day though it might seem like a good option, don’t do you any good for the night’s sleep. Occasional naps of 20 minutes might be good to reset yourself, but if it becomes a habit, you are switching day for night, and that shortly becomes a problem.

While we mentioned the power of exercising before sleep, we were mainly aiming for light ones like yoga or aerobics. Any type of cardio engaging sports or weights will just raise you up and act as a stimulant. So go and exercise during the day or at least a few hours before.

Be careful about your fluid intake. While water is a must, and you should drink it as much as you need, don’t overdo it just before bedtime as raising from the bed 10 times in an hour doesn’t help much.

Also, take care of what you eat before bed. As multiple research results claim the fattier the meal is, the harder will it be for you to get a good night’s sleep. It’s simple, your digestive system works harder, which can in terms lead to indigestion and insomnia. Light meals an hour before do a magic trick.

In the end, stick to your sleeping schedule every day. If you decided that you go to bed at 11 PM, and wake up at 6 AM, don’t change that day by day no matter what happens. This is the way of creating a habit and starting every morning brand new.

Summary

You can see there is nothing hard about getting a good night’s sleep, and yet it is so important. Put other things aside for a moment, and invest yourself into a good rest, as it certainly pays off!