INSOMNIA – I can’t get no sleep!
For the last couple of years I see a lot of people having problems sleeping seriously. And this is depriving for them because this is how we charge ourselves like the phones. If not then simply cannot function well during the day.
SOOOO !!!!!! I want everyone to understand why this is happening and what can be done about it?!
- Physical
In general eating toxic & heavy foods (meat, fried foods etc.) and not moving enough have a big effect on insomnia. More than you may think. When you don’t move the body cannot release the negative energy stored during the day. And when you eat heavy all the energy goes to digestive duties. - Mental
Unfortunately we cannot stop thinking past issues like family, break ups, divorce, kids, boss, money etc. And that keeps our minds so busy with overthinking so cannot relax for a good sleep. - Spiritual
There is definitely an energy shift around the world that keeps us awake. Most of us feel that. Our souls are trying to adapt to that change. Are you too awake at around 3.00 a.m.?
Consequences of Insufficient Sleep
Circadian Rhythm is the cyclical 24-hour period of human biological activity. When you upset your circadian rhythm by not getting enough sleep, the results cascade through your system, raising blood pressure, dysregulating hunger hormones and blood sugar, increasing the expression of genes associated with inflammation, immune excitability, diabetes, cancer risk and stress7, and much more. Like premature aging by interfering with growth hormone production, normally released by your pituitary gland during deep sleep.
IMPROVING SOLUTIONS
Clean eating – early dinner
Eating more alkaline and natural foods and having early dinner at least 3 hours before you go to bed won’t tire your digestive system during night time so you sleep better. Cause eating toxic food with GMO, MSG and additives damages our biochemistry and disturbs our metabolism.
Sleeping naked
You might wanna try sleeping naked. And the main reason sleeping naked is good for you that: it prevents clothes from getting in the way of your body’s natural thermoregulation process.
Keeping your body cool is key to enjoying a night of uninterrupted sleep. When you bring pajamas into the mix, your body has more external factors to deal with that can affect your temperature. This is especially the case if your pajamas keep you too warm, causing uncomfortable night sweats that interfere with your sleep and wake you up.
Aromatherapy – Lavender
This is the most popular and often most effective scent which is used to aid sleep. Lavender has a sedative effect, helping to relax nervous system, lower our blood pressure, and decrease our heart rate which all combine to prepare our bodies for sleep. You can spray it to your pillow.
Weighted blanket
It is said that you feel much safer underneath. There has been a research about that. They believe the blankets helped them sleep more comfortably and securely, and they had higher-quality sleep… While research on weighted blankets is sparse, deep pressure stimulation has been found to calm adults and children with anxiety, autism, and attention difficulties, researchers say.
Warm Shower
Relaxes you and prepares your body to sleep.
Total darkness
Even the tiniest bit of light can interfere with your sleep. So keep your room in total dark. Researches says blind people have 20 mg melatonin!
Melatonin pills
You can use melatonin supplements. In order to see the real effect you need to use 2-3 weeks in a row and you can use in increased amounts like from 3-5 mg to up to 20 mg!
No digital devices or electronics
These can disrupt your pineal gland’s production of melatonin and serotonin, and are a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease. No TV, computer or phone, no alarm clocks in the bedroom anymore! Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake.
Magnesium
It increases body relaxation and prevent muscle contractions that could wake you up. It is a very important mineral that our body needs. Lack of magnesium can cause 27 different health condition in the metabolism such as depression, constipation etc.
Using the right pillow and the mattress
It is important to choose right mattress and pillow cause your body position affects your sleep quality a lot too. Many brands have good options for that.
The temperature 21-22 C
The room you are sleeping in shouldn’t be so cold or so hot. Ideal temperature is 21-22 C degrees.
Silence
Like temperature and light, sound can be a disruptive factor that’s keeping you awake. An inexpensive pair of earplugs can eliminate most noise.
10:00-10:30 p.m. Bedtime
Try to be in the bed by 10:00-10:30 p.m. every night. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m.
Brainwave Application 35 Binaural
It is an application via sound vibrations that helps to take your brain to alpha state which is sleeping state.
Avoid drinking
Disturbing substances like alcohol, caffeine and not even water cause you might need wake up to go to toilet. So stop drinking fluids 2 hours before bed time.
Weight loss
Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep.
Melissa and Chamomile tea
Those teas have sedative effects that may help with sleep, which is why chamomile tea is often sipped before bed.
Relaxing music
A soft nice relaxing music might be helpful before bed. Some people find the nature sounds, such as the ocean or forest, to be soothing for sleep.
Yin Yoga
Releases the tension in the muscles so definitely it helps a smoother sleep.
Reset your circadian clock
Expose yourself to bright sunlight in the morning and/or around solar noon to “set” your master clock, and to avoid blue light exposure after sunset for the same reason.
Journaling
It might be helpful to empty your mind by writing your thoughts, tasks for next day before bed so you sleep better.
Mirey Yuhay
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