Sleep a naturally recurring state of mind and body is a state of altered consciousness, inhibition of voluntary muscles and reduced interactions with surroundings. Our body is driven by circadian clock which controls our sleep wakefulness, alertness etc.
This clock is affected by several factors like light, temperature and surroundings which can impair our sleep routine and cause insomnia.
EFFECTS OF INSOMNIA ON OUR BODIES
Any one who is sleeping less than usual , tends to realize their cortisol ( hormone associated with stress)rising . This leads to an increase in the levels of nervousness and anxiety. Inadequate sleep is major cause of depression and behavioural disorders.
WEIGHT LOSS NOT HAPPENING
Sleep deprivation increase the production of Ghrelin ( a hunger hormone ) leaving individuals more hungrier than normal. A person suffering from insomnia finds himself craving sweet and salty foods more than usual. We start to run on adrenaline which makes us store fat and conserve energy particularly around the belly region called “Trunkal Thickening” .
BRAIN FUNCTIONS DECLINE
Sleep deprivation causes a detrimental effect on the cognitive function of the brain. When you’re overly sleepy you cannot concentrate. Not getting enough sleep for a few days results in decreased and vigilance. Whereas complete deprivation can impact on long-term memory and reasoning skills.
WEAKENED IMMUNE SYSTEM
Research has shown a direct link between sleep and immune system. Certain disease fighting substances are created or released when we sleep. Our bodies need these proteins, hormones and chemicals to fight and ward off infections. Inadequate sleep weakens our immune system and prones it to different kinds of infections.
HERE ARE A FEW TIPS TO TACKLE INSOMNIA
PROPER SLEEPING SCHEDULE
Follow a sleep pattern. If you’re troubles with sleeping its important that you sleep in the early hours of the night because this is the time when Melatonin levels ( a sleep hormone) is high. Melatonin is a hormone produced by the Pineal gland in the brain whose production is affected by light and darkness.
Eat atleast 2 to 3 hours before sleeping. Avoid spicy heavy meals. Refrain from having fizzy, carbonated alcoholic drinks later in the evening.
Also check to see if you’re having digestive troubles like Bloating, heartburn, constipation etc. They will hinder you in the process of having an uninterrupted bed time.
Eat foods which contain Melatonin like Figs, Dates , Tart cherries, Pomegranates, grapes, milk etc
PUT ELECTRONIC DEVICES AWAY
Put electronic devices away from your bedroom or atleast your nightstand.
HAVE A BATH
Having a bath before bedtime boosts circulation and makes falling asleep much easier.
MAKE YOUR SURROUNDINGS COMFORTABLE
Make sure your surroundings are comfortable as possible. Clean and dust your bed before sleeping. Avoid bedding and pillows made of synthetic fibre as they make breathing difficult if you have a habit of yourself wrapping in them. Also they don’t absorb sweat which becomes a nuisance in summer.