Taking Control Of Sleep Issues No comments yet

Sleep Disorders And Insomnia can deeply affect a person’s Health And Life. Insufficient sleep reduces the body’s ability to fight off infections and viruses. New information is ordered and stored in the brain in sleep for easy recovery at a later time. It also helps restore muscular energy, and release growth hormones for proper physical and mental development.

In the night time the pineal gland produces melatonin. 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. We become more alert and energized.

People who have low levels of serotonin are more susceptible to developing sleep disorders, anxiety and depression. But there are also external factors that affect sleep. 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.

Sunlight helps regulate a good sleep rhythm. Getting enough natural sunlight can be difficult in winter, but artificial light is a helpful substitute. This is a simple solution in how you can beat insomnia and regulate your sleep pattern. It’s important to expose yourself to light as soon as you wake and throughout the day, this will improve your mood, energy and alertness.

It is best to be in bed earlier and to wake up earlier in the morning. This will help you get the most amount of natural sunlight. It is recommended to dim lighting an hour or so before you sleep to increase your melatonin levels, to help prepare your body for sleep. Furthermore, try to spend time winding down before sleep, since sleep comes much more easily when we’re relaxed.

A bedroom that is completely dark during sleep will make it easier to fall and stay asleep, so ensure that you make it as dark as possible. Blackout curtains are ideal in the bedroom to stop exterior light from entering. 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.

When we sleep our body’s temperature drops a little. So what has temperature got to do with sleep? Hot weather can make sleep a lot more difficult.

Some women may find that during their period that they feel hotter than usual and sleep is more difficult. The temperature of the human body rises in the morning and thus helps us stay awake. The opposite happens at night when the body actually drops in temperature.

A hot bath an hour or so before bedtime can be very effective at inducing sleep. While at first the body increases in temperature, as it cools it promotes sleepiness. Ensure that you give yourself time to cool down before bedtime.

Wear comfortable clothing to bed. Also ensure that your bedroom is cool and comfortable at night, as this will help you stay asleep. During summer this can be difficult, so I suggest that you wear lighter clothing, use a thinner duvet, and keep your windows open.