The Torture of Insomnia
“Sleep is the golden chain that ties health and our bodies together.”
Do you fight to get to sleep no matter how tired you are? Or do you wake up with a poor quality of sleep, worry watching the clock?
Insomnia is a common problem that effects on your energy, mood, health, and daytime function.
The Hidden Hazards of Unaddressed Chronic Insomnia
The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences. These including an increased risk of hypertension, 2.5 times diabetes, 7.4 times obesity, depression, 45 percent heart attack, and stroke Mood, Anxiety, and Alcohol Use etc. J Am Geriatric Society report on 2012 that there are 2.39 times risks of Alzheimer’s disease in older adults with insomnia.
Sleep is natural detoxification of our brain
While we are sleeping the 60 % increase in brain fluid clearance neurotoxic waste products that accumulate in the brain.
Figuring out why you can’t sleep
Common causes of insomnia
– Psychological problems and emotional distress. Anxiety, life stress, anger, worry, grief, and depression are the most common causes of chronic insomnia.
– Medical problems or illness. Many medical conditions and diseases can contribute to insomnia, including chronic pain, allergies, acid reflux, hyperthyroidism etc.
– Medications. Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives etc. You need to consult a medical professional if you take these drugs.
– Behavior. The causes of insomnia that you’re doing during the day or leading up to bedtime that interfere with quality sleep including poor bedroom environment, TV, video games, or computer, tablet or Smartphone. Caffeinated beverages within eight hours of bed, irregular sleep schedule or exercise or eat late in the evening can also cause insomnia.
Medicine that can kill
Nearly 16.2 million U.S. adults take prescription sleep aids. Are these sleeping pills safe?
One study discovered that those who took 1 to 18 pills of any sleep aid or hypnotic medication per year had a greater than three-fold increased the risk of early death. They also found that heavy hypnotic users were 35% more likely to develop a new cancer. All these risks are a dose-response association which means more doses more risk. Other common side effects may include danger for people with uncontrolled lung problems such as asthma or COPD, drowsiness, mental, gastrointestinal problems etc.
So What Are My Alternatives?
A number of studies have demonstrated that insomniacs have energy and nutrient intakes deficiency compared to normal sleepers. There are higher functional components in functional foods promoting sleep, including tryptophan, GABA, calcium, potassium, melatonin, pyridoxine, L-ornithine, and hexadecanoic acid.
Caffeine was taken 6 hours before bedtime has important disruptive effects on sleep. So we recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.
Exercise regularly during the day but not within a few hours of bedtime. Regular time go to bed and wakeup.
Maintain a comfortable sleeping environment. Use dim warm white light instead of bright white. Avoid using the bedroom for working or for watching television.
Try the below 3 steps and you will have an easy sleep everynight.