The importance of sleep and its impact on our body is often overlooked. According to recent studies, the number of persons experiencing insomnia has increased over the last decade. Often, a few little alterations are all that are required to have a decent night’s sleep. The hormone and metabolic reactions that keep us healthy and running have developed a rhythm as the day and night cycles change. The body undergoes several changes throughout the day and night, including DNA repair, the storage of new knowledge in working memory, the rebuilding of tissues and muscles, and the regulation of weight and mood hormones.
Sleeplessness – How bad is it for the body?
Hypertension, raised stress hormone levels, heart palpitations, and a reduction in phagocytes, which are needed for a healthy immune system, are all possible side effects of extreme sleep deprivation. It’s essential to think about your sleeping patterns if you want to keep a good life balance and promote weight loss as it is vital to have good sleep for a healthy life. It’s important to understand that sleeping fewer than 8 hours and relying on caffeine and medicines to stay awake degrades one’s health.
Let’s have a look. There are a few suggestions that might assist you in getting a better night’s sleep.
- Your bedroom should be relaxing, without any distractions.
The bedroom must be a haven of tranquility, relaxation, and comfort. Ensure that your bedroom is not just clean, but also well-decorated with items that you enjoy and that it is not utilized as a workspace.
- Bed should be used only to sleep
To avoid a programmed reaction of alertness, keep activities such as reading, watching television, and working on your computer away from your bed. The body is trained to enter a state of rest while entering the bedroom if it is solely used for rest. Waking up in the middle of the night can be disruptive; but, if you are unable to return to sleep within 15 minutes, get out of bed, grab a book, or immerse yourself in a television show, and return only when you are ready to fall asleep.
- Create a sleep schedule for yourself.
Setting a sleep schedule for yourself and trying to keep to it every day is excellent since this will train your body to enter a state of rest around that time. Preparing for bed around two hours before bedtime has been proven to be useful.
- Create darkness
The pineal gland, which governs sleep and wakefulness through melatonin, is influenced by darkness in the bedroom. Blocking off any light with an eye mask might aid in bringing the body to a state of slumber.
- Plan dinner at least two hours before bedtime
A large dinner close to bedtime might contribute to a restless night with sleeping problems. Acid reflux, nightmares, and a groggy morning are all potential side effects. Additionally, eating right before bedtime is a definite way of acquiring unwanted weight. Plan early dinners to prevent this. Limit fluid intake after 6 p.m., since this may cause a restless night with a frequent need to urinate.
- Create a specific bedtime routine
- Two hours before bedtime, turn yourself off any bright displays.
- Make mild stretching or meditation a part of your everyday practice.
- Make it a habit to read for a few minutes before going to sleep.
- Listen to music that relaxes you.
Re-learning the importance of Sleep
People are still unaware of how important sleep quality is to one’s overall health. It’s easy to overlook appropriate night-time habits when you live in such a busy society with so many continual temptations. It’s never too late to analyze your daily routine and determine the source of your sleeping disorders.
To assist the body, recover and stay healthy for a long time, one must always set aside time from their hectic lives to provide it with its well-deserved sleep. A regular good sleep routine assists our bodies and minds in transitioning from a busy day to a peaceful and relaxed night. The nicest thing about a routine is that it becomes a natural and easy part of one’s life once the rhythm is established.
A Functional Medicine approach to sleep
Functional Medicine is a scientifically based, individually personalized treatment approach that is entirely focused on the patient. We help patients discover what’s causing their condition and then make the required lifestyle and dietary modifications to help the body and mind heal themselves at Ayuh Wellness Functional Medicine Center Atlanta.
Further medications, along with yoga and meditation, are also added as part of the lifestyle in getting the body to recuperate and achieve its optimal health. You’ll be able to discover the appropriate ways to utilize your full potential after you understand the effects of meditation and why it should be a part of your daily practice.