Insomnia || How to Get A Good Sleep

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what is insomnia

A Good Sleep Is Needed For A Good Health

Sleeping is not just a thing “you do at night”. You can literally beat death with a proper sleep cycle and good sleep habits. How? Read on and you will get a mantra for living a happening life with mere use of pillow and a mattress, in simple words, the power of sleep.

 

insomnia || tips to get a good sleep

In the early 1950s, the scientist used to believe that sleeping is just like a computer processing. After the day work, sleep helps us to shut down our brain to provide relaxation, so that our productivity can be increased for another day’s work.

But research of present times tells us that sleep is whole lot more complicated than it has been suggested. According to the American Academy of Sleep Medicine as many as 35%-40% adults complain of insomnia. Sleep deprivation can have negative impact on one’s personality both physically and emotionally. Problems related to fatigue, inability to focus, high blood pressure, sleep apnea, snoring, low energy/motivation, poor memory are at its peak due to sleeplessness.

But the most shocking result have come by the study conducted by PubMed, according to this study “Sleep loss results in an elevation of Cortisol levels the next evening”.

Cortisol is a “stress hormone” produced by the adrenal cortex in response to signals from the hypothalamus and pituitary gland, as a part of the hypothalamic-pituitary-adrenal (HPA) axis. When the body is having a lot of pressure to handle, psychologically, Cortisol secretion can generally help maintain homeostasis in the body. Too long secretion of stress hormone can cause memory damage and nervous system hindrance or failure.

 

So, what are the benefits of healthy oozing?

 

When you’re asleep your brain flushes out toxins which if not removed, can cause depression or dementia. It recharges the process of removal of protein toxins produced as the by-product of your day’s activities.

insomnia || tips to get a good sleep

Fortunately, or unfortunately this process can only occur during our sleep, henceforth, if you are delaying your sleep, you are only playing with your healthy smiling life. This may also be able to create sleep deprivation which in turn will increase more health hazard.

 Hormones are best controlled and regulate by sleep.

Sleep affects the insulin reaction in our body, therefore, with proper sleeping you can  control your sugar level and also reduce the chances of diabetes.

It maintains balance in ghrelin hormone (hunger) and leptin hormone (fullness). Sleep disorders makes ghrelin goes up and leptin down,  that gives you cravings and at last fed you with too much calorie than needed.

Our immune system relies on sleep for healing of blood tissues. Sleepless can cause our immune system weak to fight with foreign bodies; it can cause the process to work slowly and tend to cause more mistakes.

The emotions, the strength, the satisfaction, the tissues, the body needs, the body development, the relaxation, the salvation, the brain and your smile. All can improve and regulated by sleep.

But but but……how this magical process of sleeping works?

Sleep cycle has one by one steps of working, we call these stages of sleep cycle.

Let us discuss them,

STAGE 1- NREM

This the beginning stage, its when you close your eyes and lay down in attempt to sleep. Is a transition stage between wakefulness and sleep.

STAGE 2-NREM

This is the stage of non-rapid eye movement sleep. It lasts for 20min and causes decrease in body temperature, brain in rhyme waves and heart starts working slowly.

STAGE 3-NREM

It lasts for 30-45min after falling asleep. This stage is the beginning of deep sleep. In this stage brain starts producing deep waves called delta waves. In this person is non-responding to noises and around activities.

FINAL STAGE-REM

This is rapid eye movement sleep. In this your will move in all directions.

REM tend to increase your respiration and brain activity. It paralyses your muscles; this process indicates occurrence of sleep apnae and sleep suffocate.

REM represents 20-25% of your total sleep time.

After exposed to so much about the beauty of sleeping you must be dying to have a good sleep so below are some sleeping tips to shield you from lack of sleep.

Want to Sleep Good?

“Off sleep! If I only had handful hours of good sleep I will be more productive
in office.”

insomnia || tips to get a good sleep

If this is you, who wants to sleep like a baby again. Suffering from constant sleep
problems like lack of sleep, insomnia then do not worry.  I will tell you one of many things that you can practice to sleep well. A sleep parallel on cloud under the angle’s lullaby.
Your all question relating “how to sleep well in night without crevices”, “how
to get a good sleep” or “how I can get a great night sleep” are going to be
vanish.

Tips For Some Peaceful Sleep

The future is shaped by your dreams, so stop wasting time and go to sleep.

insomnia || tips to get a good sleep

So here are some tips to follow for the peaceful sleep throughout your interim:

· Stay away from screens-

The screen of laptop and mobile phones emit blue light, blue light alerts to respond to word. Blue colour stands for refreshment. Hence, install low light bulbs into your room, favourable if yellow. If you must have to work on the laptop or mobile, turn on night screen 2hrs previous going to bed.

· Maintaining a schedule-

Try to develop a specific time to go to bed and to wake up. Brain’s adoption to a linear schedule is wonder. Time at 10-11 pm. are ideal for deep sleep and fresh morning as well as during this hormone execute themselves throughout the body.

· Use of music and exercise-

To stop your thoughts from wandering and fight with position to sleep
you better listen and concentrate to music. To enhance the
concentration and control thoughts, practice exercise before sleeping
and after you lay down focus on the slow music to relax yourself.

· Avoid the use of caffeine-

Caffeine decreases the level of melatonin in your body. Melatonin is
responsible to signal your mind about nap time. If the work hours are
hectic and consumption of tea or coffee is essential, then try to avoid
the drink 4-6 hours previous before sleeping.

· Avoid heavy meals-

Our body is not tolerable to heavy meal before sleep. The mid-night
hunger and ordering pizza are complimentary but it will lead to sleep
deprivation and lack of sleep. Try to avoid eating anything 2-3 hours
before going to bed.

· Booze and Alcohol consumption-

Though mild dizziness is good of sleep but if it’s by the result of alcohol
or nicotine then it will effect reverse. It will reduce the chain of REM sleep
cycle. Better make your sleep an antidote.

· Some mention food to get good sleep with nutrients-

  1. Banana: it contains potassium, improves nervous system and help to
    avoid sleep apnea.
    2. Spinach: it has good amount of magnesium. Magnesium soothes the
    body, prevent sleep disorders like insomnia sleep deprivation etc.
    3. Bio salts: mostly taken from supplements, it prevents dehydration
    and keep the nerves balanced, according to sleep study, the proper
    balance of bio salts and melatonin, enhance your brain activity
    towards healthy sleep.
    4. Dairy product: with the large amount of casein they are a very good
    source of protein. In the process of sleeping the digestion of proteins is helpful to sleep well. Moreover, dairy contains tryptophan, which soothes sleeping and help to maintain calm.
    5. Cherries: cheery contains high amount of melatonin, which in turn
    makes brain and nervous system healthy towards the sleep requirement by the body.

· Use your bed wisely:

Sleep hygiene is a thing big enough to ignore. Our mind is a programmed
worker, if you keep your place occupied and dirty your brain will react to
it correspondingly. Sometimes as a work place or other times a rugged
place to avoid. The sensation that nervous system will receive will be
opposite of sleep. Let your brain know that this is your tidy place of
sleep and relaxation so the nervous adopt the function accordingly.

INSOMNIA- The Reason For Sleepless Night

Do you struggle to get to sleep after a tiring day? Do you wake up in the middle of the night and try to sleep again but end up lying on the bed the whole night staring the ceiling uselessly? Well, I am afraid you’re a prey of insomnia.

Insomnia is a common problem that drains your energy, concentration, health and fluctuates your mood quite often. I have seen people saying that they love insomnia! Through this sleeping disorder, they can stay awake the whole night and complete their work. Let me tell you, peeps, insomnia is not the condition when you stay awake when you want to, it’s a disorder that not let you sleep when you craving for it desperately.

The confusion of insomnia is common, so let’s just take a look at what big health institution has to say about insomnia symptoms-

According to the National Institute of Health (NIH) in the USA:

Complains of disturbed sleep in the presence of adequate opportunity and circumstances for sleep.

The disturbances contain difficulty in initiating sleep, difficulty in maintaining and waking too early.

The guidelines from a physician group of the institution,

Insomnia is difficulty falling asleep, even when a person has the chance. People with insomnia feel dissatisfied with their sleep and usually experience fatigue, low energy, mood swings and decreased performance in the workplace.

You see? The clear vision of insomnia is important so the next the time when you’ll partying the whole night without feeling the pinch of sleep, it’s NOT insomnia.

 

TYPES OF INSOMNIA:

The classification of insomnia has been drawn on two accounts, the first one based on the duration and second, based on reasons. Let them know accordingly:

Based on duration, insomnia divided into three types-

  1. Acute insomnia
  2. Intermittent insomnia
  3. Chronic insomnia

Acute insomnia-

This type happens to everyone at a point of their life. It only lasts one night or few weeks, but sleeping habits return to normal once the stress is gone. Losing sleep on planning or deep thinking about stuff or missing your darling can be the causes, it’s normal so it has almost no harm.

Intermitted insomnia

This type can also be claimed as normal. In this, a person is unable to sleep for quite weeks. One than more but less than four weeks. This sleeping disorder can affect your concentration and can cause mood swings.

Sometimes, when acute insomnia doesn’t give proper attention in curing it changes into intermittent insomnia. Intermittent insomnia is an alarming situation and should be taken care to avoid further extension of sleeplessness.

Chronic insomnia

this type is usually consequential and generally occurs for a few consecutive weeks or perhaps months. The sleep disturbance for weeks and last for at least three months are considered as chronic insomnia.

 

Based on the reason, insomnia can be classified as below-

  1. Primary insomnia
  2. Secondary insomnia

Primary insomnia is a situation where there may not be a definite reason for its origin. While in secondary insomnia, some co-morbid health disorder consequently causes sleeplessness.

Here is the list of disorders which may cause sleep deprivation.

  • Pain disorders
  • Breathing problem- sleep apnea, snoring and sleep apnea symptoms
  • Psychological disorders
  • Certain neurological disorders
  • Stress
  • Menopause and perimenopause
  • Heart disease
  • Digestive problems
  • Alcohol consumptions
  • Fluctuated blood sugar

But don’t worry we can avoid this disorder if we follow some instruction in our daily life properly, discussed below-

  • Maintain a regular sleep cycle
  • Limit your naps in afternoon and narcolepsy
  • Turn off the TV and mobile screens 30min before sleep time.
  • Limit your caffeine intake.
  • Avoid heavy food within 2hrs before going to bed
  • Regular exercise, at least 30min daily
  • Don’t take medication for sleep, better go for CPAP

Remember, Sleep is the MOST important part of your RECOVERY.

SLEEP APNEA AND SLOW DEATH, THE CLOSE RELATIVES?

Look around and you’ll see people working hard to avoid diabetes. The awareness campaigns for AIDS are in leg phase all over the world, morning walk and exercise to fight against obesity and blood pressure and what not. The reason behind this unwilling yet extreme sweating is simple, the fear of slow death by mentioned diseases. It’s obvious, nobody wants to die slow painful death so the whole universe is making effort to protect themselves, whatever it takes.

insomnia || tips to get a good sleep

But those awareness campaigns have failed to the introduced world with one very common yet highly neglected life-threatening disorder, the Sleep Apnea.

 KNOW SLEEP APNEA…

It is a breathing disorder during sleep. In sleep apnea, airways get chocked and breathing becomes shallow, the breath cycle disturbes with very higher and lower curves. This life-threatening disorder, can choke your air for some seconds, sometimes minutes and sometime for even longer. The pauses in the breath cycle results in jolting during sleep that eventually magnetise various sleep disorders, breathing problems, snoring, stress, etc.

SIGNS AND SYMPTOMS 

How to know, are we suffering from Sleep Apnea or not?

  • Choking and jolting during deep sleep
  • Headaches and irritation in throat after waking up
  • Mood swings, irritation and stress
  • Too much sweating while sleeping
  • Lack in focus, concentration and memory related problems
  • Development of nocturia nature
  • Long pause in breathing
  • Hypersomnia or excessive daytime sleeping

 

TREATING SLEEP APNEA BY IDENTIFYING ITS TYPE:

There are three types of this depending upon the working of tissues and muscles:

1.      OBSTRUCTIVE 

Obstructive Sleep Apnea is the most common type of Sleep Apnea disorder. It’s the stage where the soft muscles that found on the back of the throat do not respond actively. It narrow downs our airways and result in the reduction of oxygen level while sleeping.

2.      CENTRAL 

It is much less common than obstructive sleep apnea. It called central sleep apnea because it involves the functioning of the central nervous system. When the nervous system become non respondence, the brain becomes unable to send signals for body muscles to regulate and sense the need of oxygen need by the body. This type doesn’t include the symptom of snoring.

3.      MIXED OR COMPLEX 

Mixed, as the name suggests, consists symptoms of both Obstructive Sleep Apnea and Central Sleep Apnea. The occasional chronic jolting and sometimes chronic snoring, together are the indication of mixed or Complex Sleep Apnea.

PERMANENT CURE 

To cure it, one must have to work hard on the personal level, like-

  • Losing weight
  • Healthy diet
  • Limited consumption of caffeine
  • Ideal sleep cycle
  • Hot water or other natural remedies before sleeping
  • Snoring remedies

Consulting your doctor regularly and using a CPAP device will relief the OSA easily, it involves throat cleaning and prevents it from closing. If the situation has become critical then one should remove excessive throat tissues through surgery, but it should perform in very serious cases only.

 

Hope this article will help you to resolve all your doubts regarding sleep, Enjoy sleeping!!!

 

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