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. Sleep seems to organize memories, as well as helping you to recover memories. It also helps restore muscular energy, and release growth hormones for proper physical and mental development.
During darkness increased Melatonin is produced in the pineal gland and in the retinas of your eyes. This hormone helps to trigger sleepiness and naturally lowers the body's temperature. When Sunlight enters the eyes it reduces the production of melatonin and the production of serotonin increases. The body's temperature rises and we start to rouse.
A lack of serotonin can be associated with people who suffer from anxiety, depression and sleep problems. But there are also external factors that affect sleep. Winter months can be a difficult time to get through for some people who may experience low mood and energy. Individuals that experience depression and insomnia in seasons when sunlight is reduced are said to have Seasonal Affective Disorder (SAD).
Exposure to sunlight can help in maintaining a consistent sleep and wake cycle. However during winter months when sunlight is reduced, an artificial light box can be used as a substitution. This is a simple solution in how to beat insomnia and regulate your sleep pattern. Try and work in a well lit environment in the day so you can maximize on the body's natural production of serotonin.
It is best to be in bed earlier and to wake up earlier in the morning. This way you can maximize your exposure to sunlight in the day. Lowering the lighting level before sleep is a good way to get ready for bedtime since it will help promote sleepiness. To help sleep come more naturally, it's a good idea to wind down in the evening and prepare the body and mind for sleep.
Light can be distracting and make sleep more difficult during bedtime, so make sure that you keep you room dark and devoid of light. Heavy and thick curtains will do the trick of blocking outside light. 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. Does this suggest that body temperature affects sleep? Well have you ever found that during hot summer nights it is even more difficult to sleep?
Some women may find that during their period that they feel hotter than usual and sleep is more difficult. In the day time our bodies naturally become warmer which increases energy and concentration. During the night our body temperature drops and in turn, our alertness reduces and we become sleepier.
A hot bath an hour or so before bedtime can be very effective at inducing sleep. Initially the body becomes warmer, but as it quickly cools down this can induce drowsiness. Be aware that you should not have a hot bath just before going to bed, as your body will need an hour or so to cool down.
Dress appropriately and comfortably for sleep. Also ensure that your bedroom is cool and comfortable at night, as this will help you stay asleep. In the hot summer months, dress lighter and keep the bedroom well ventilated.
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