You know it. Counting sheep and fluffing your pillow won’t help you sleep.
Everyone experiences this at some time in their lives. Your health may be at risk if it occurs every night.
Sleep is essential for the body to function. We all know that insufficient sleep can lead to brain dysfunction. Evidence suggests that chronic sleep deprivation may affect your health.
Researchers at Columbia University found that chronic sleep deprivation or lack of sleep is linked to obesity. Researchers at Columbia University found that people who sleep less than seven hours a night are more likely to be obese.
What is the relationship between mental health and sleep?
A good sleep is essential for good mental and physical health. A poor sleep can make you feel irritable, tired, and drained in the short term, but may have serious long-term effects on your health. Sleep deprivation can lead to negative health effects such as depression, heart disease and type 2 diabetics.
Sleep and mental health are interconnected. Sleeping well is often affected by mental health issues. Poor sleep, such as insomnia, is a major factor in the onset and progression of mental health issues. It is important to note that sleep improvement can improve mental health and help treat many psychiatric conditions. Sleep deprivation can lead to negative thoughts and feelings of helplessness.
The brain is working to remember and assess thoughts and memories during snooze. It seems that the absence of a good snooze can be particularly detrimental to the connection of positive emotional content. This can affect mood and emotional reactivity, and is linked to mental disorders, such as anxiety, depression and bipolar disorder.
A 1999 study by the University of Chicago Medical Center found that chronic sleep loss can have a negative impact on the metabolism and endocrine systems. It can cause insulin to be mishandled, which in turn can promote diabetes, cardiovascular diseases, and metabolic syndrome. The study was published in Osteoporosis International’s January 2007 issue.
If you are having sleep issues, you don’t have to use sleeping aids. The following suggestions will help you sleep well at night.
Set a regular sleep and wake time and stick to it.
Get up and go to sleep at the same times every day. This is true even on vacations or weekends. Your circadian rhythm will not be disturbed. It’s the daily schedule for mental and physical changes in our body.
A peaceful bedroom is a must.
If you are having trouble falling asleep, do not stay awake. If you have trouble falling asleep, don’t lie in bed.
Avoid eating a high protein meal two hours or more before going to bed.
A heavy meal high in protein can make it difficult to fall asleep. Drinking too much fluids can disrupt sleep, particularly if you have to get up and pee.
Consume foods rich in tryptophan.
Stress– Regular sleep helps control minor stress. Poor sleep can make managing stress more difficult. Your day-to-day problems can become a major source of frustration. You will be frustrated, irritable, and exhausted by the little things. You need to sleep every night in order to avoid these problems.
Depression — Lack of sleep can also be a sign of depression. It is still important to seek treatment in order to improve your psychological health. The cognitive behavioral therapy (CBT), showed a significant reduction in depression, paranoia and nightmares. The patients also reported an improved sense of well-being. This included their ability to function both at work and home.
Anxiety Disorders Inadequate sleep can lead to many psychological disorders, and there is a relationship between anxiety and sleep that appears to be reciprocal. An anxiety patient may have more sleep disturbances, especially if they are left untreated and their sleep issues persist. This can worsen the symptoms of anxiety disorders if not treated promptly. Poor sleep can have negative effects on mental health in healthy people. A study showed that sleep deficiency can lead to anxiety and stress in healthy adults.
Tryptophan has been shown to improve sleep in chronic insomnia patients. You can promote natural sleep by eating foods rich in tryptophan such as turkey, whole grains, nuts and figs.
It is important to exercise, but not close to bedtime.
Exercise before bedtime can cause you to stay awake due to the increased metabolic rate.
Try yoga.
Swami Vivekananda Yoga Foundation performed a study in 2005 that showed an improvement in the amount of sleep, a reduction of the time to fall asleep and a feeling rejuvenation after six months.
Avoiding caffeine-containing drinks and foods close to bedtime is a common sense suggestion.
Sleep apnea can increase your risk of stroke, diabetes and heart disease.
