Adequate sleep is essential for good health. Research studies have shown that lack of sleep may harm the immune system. This in turn affects the body's ability to fight off diseases making it susceptible to a variety of diseases such as diabetes, heart disease and neurological conditions.
According to researchers, chronic sleeplessness increases the levels of
cytokine molecules in the body. This causes inflammation, and interferes
with the chemical balance in the blood - factors that are believed to
be behind conditions such as diabetes, heart disease, allergies, anxiety
and depression. To achieve good health, experts recommend a balanced
diet, regular exercises and healthy sleep. Ignoring the importance of
sleep renders the other two useless.
Aside from interfering with the immune system, lack of healthy sleep has
been shown to affect the body's ability to regulate hormones
responsible for hunger control. This leads to increased appetite, and
preference for sugary or high-carbohydrate foods - two factors that
cause affected persons to be at a high risk of obesity. In children,
sleep loss in children has been linked to poor academic performance.
How to Overcome Sleeplessness
The obvious treatment that people use to deal with insomnia is sleeping
pills. According to experts, sleeping pills should be used only a
temporary relief. Their regular use can worsen the insomnia, and alter
normal sleep patterns. Sleeping pills are also unsafe, and might cause
certain health issues. Before you use sleeping pills, you should consult
your doctor to find out if they would be good for you.
The best way of treating chronic sleeplessness is using natural methods. These include:
1. Having a regular sleeping schedule
Keeping a regular sleeping schedule can help you to overcome
sleeplessness. Set specific times when you will be going to bed, and
waking up. Stick to this schedule until this problem disappears.
2. Avoiding sleep during the day
Sleeping during the day leads to sleep loss during the night. Just keep
yourself busy during the day so that you would be tired enough to fall
into a deep sleep during the night.
3. Maintaining a healthy diet and getting regular exercises
A combination of a balanced diet, regular exercises and healthy sleep
promotes overall health and well being. Just make sure you don't
exercise a few hours before bedtime. This is because physical activity
4. Avoiding alcohol, nicotine and caffeine a few hours before sleep
Alcohol, nicotine and caffeine also promote wakefulness. So, avoid
alcohol, tea, coffee and smoking a few hours before bedtime. If you
really have to take coffee, go for decaf.
5. Taking time to relax before going to bed
Take some time to unwind before going to bed. You could read a book or
do anything else that will relax your mind. Do this everyday. This will
train your mind to get ready for sleep.
6. Having a comfortable, dark, cool and quiet bedroom
Make sure your bedroom is conducive to sleep. A comfortable, firm
mattress and beddings would be essential in this regard. The room should
also be cool and quiet.
7. Avoiding overeating just before going to bed
Eating too much just before bedtime causes discomfort. Hunger also interferes with extreme sleep. Just try to find a balance.
Mediation or any other mind-relaxing technique can be very helpful in
treating insomnia. Find out what works for you, and use it to calm your
mind while going to bed.
9. Maintaining the right sleeping position
Lastly, maintain a good sleeping position. Never sleep on your stomach,
especially when you have a saggy mattress. This can cause discomfort to
your neck, and even cause your back to strain. Always make use of a
firm, comfy mattress.
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