The Centers for Disease Control and Prevention (CDC) has announced that there is a new epidemic in town, and it comes in the form of insufficient sleep. In fact, there are roughly 60 million adults that suffer from some form of sleep or wakefulness disorder in the United States.
Sufficient sleep is vital to overall health. Sleep is when the body regenerates, rests and helps the body to grow and stay strong and healthy. Those who do not get consistent amounts of sleep, especially equaling the amount recommended by physicians, are at a much higher threat for illness or disease, as their immune system is simply not strong enough to fight off free radicals.
Lack of sleep also contributes to a higher risk of chronic pain, high blood pressure, heart disease and premature aging, among other things. Constant irritability, change in stress levels, overall environment and daily schedule can throw off your internal body clock, and be a main cause for insomnia and other sleep disorders. The internal body clock refers to the body’s ability to adapt and begin its shutting down process in order for you to sleep. The same is achieved with waking. A routine helps the body to know when it is supposed to be sleeping, and when it is supposed to be awake.
Over the counter sleeping pills are typically used to help combat sleeping issues. However, there are a number of more natural and far less costly ways to help manage serious sleep conditions. Resetting your internal body clock may take some time but it can be achieved, and at no expense to those suffering from sleep distress.
Create a Schedule
Maintaining the same bedtime, as well as the same waking time every single day, is an easy way to help adjust and to set your internal body clock. This is tricky, as life happens and going to bed at the same time every day can be hard; if this is the case, try to get back on track as soon as possible to keep your body in check.
Restless nights are often due to the food you eat before settling in for the night. Eating foods that have a natural supply of melatonin and tryptophan can help to prepare the body by pumping hormones throughout the body that have a calming and relaxing effect. Foods like walnuts, bananas, salmon, almonds, and warm milk are rich in melatonin.
Create a Bedtime Pattern
The brain feeds on its surroundings and environmental cues to help the body fall off to sleep. Creating a calm and relaxed atmosphere in preparation for sleep can help the body to be removed of stress and drift off to sleep, and stay asleep more efficiently. A cool, noise-free bedroom is optimal for sleep (unless you drift off to ambient noise that is).
Consult your primary care physician or chiropractor for any medical related advice.
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