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Sleep deprivation affects over 60 million Americans, whose sleepless nights range from insomnia to sleep apnea. Living life without much sleep adversely affects one’s health, leading to various function disorders and affects the cardiovascular, nervous, and muscular system. If seeking to overcome sleep deprivation, explore these tips to assist in better, restful sleep.
Go Herbal
Sleeping pills often lead to addiction with the need to consume more pills to fall asleep. Sleeping pills should be used sparingly. Instead, herbs and natural teas are ideal to relax the muscular system, thus promoting sleep. Herbs such as lavender, chamomile, valerian root, kava kava and ashwanganda root are available in teas and capsules.
Nutrition Behavior
Researchers are finding a profound connection between the Standard American Diet (SAD) and health effects. Psychiatrists have discovered a link between low blood glucose and panic attacks. Therefore, when the body is anxious, and it affects sleep. Poor nutrition and irregular eating disrupts the body’s wellbeing. Consult a Registered Dietician (RD) or a Medical Doctor (MD) about what foods benefit stress and sleep cycles.
Stop Lying Awake
When sleepless, the brain consistently searches for something to focus on, which may include noise or thoughts. A sleep app, CD, or white noise (such as fan) aides in the brain to focus on the soothing sound and relaxes the body. People with insomnia find better relaxation when background noise is available, even the television.
Find Quiet Time
If struggling to sleep, quiet time before bed is essential. Late night email and technology use disrupts the sleep-wake cycle hormonal release. Find quiet time such as reading a book, taking a bath, or listening to soothing music.
Resolve your Issues
Many sleep deprivation issues are linked to emotional and mental stress. Modern day living is highly stressful, especially if experiencing negativity via the virtual world. Be honest about what is stressing you out and seek help to express your feelings. Once feelings are released (say in a counseling session) the body can relax as pestering thoughts are not lingering on the mind, but rather proactively resolving them.
Incorporate Exercise
Movement is essential for healthy wellbeing. When the body exhausts energy, it can better rest in the evening hours as the brain and body need to repair. Exercise also benefits hormone secretion; thus, regulating the sleep-wake cycle and hunger hormones.
