insomnia? This is your best sleep guide, says the expert – don’t eat it

According to psychologists, chronic insomnia can be dangerous. Lack of eyesight can do more than make you very tired – it can disrupt your thinking and reaction time, make you angry, impulsive, and even lead to symptoms such as ADD. These insomniac reactions are also associated with victims such as car accidents, job losses, and even suicide. Insomnia can range from mild to chronic.

To find out more about sleep deprivation, we spoke with psychologist Brad Rosenfield, an associate professor at the College of Osteopathic Medicine in Philadelphia. Dr. Rosenfield explains that there is a link between insomnia and various psychological conditions, including anxiety, depression, addiction, and bipolar disorder. Not only that, lack of needed sleep can lead to mood swings, which in turn can lead to anxiety in relationships and even divorce.

According to Dr. In Rosenfield, medical studies have shown that long-term insomnia increases the risk of stroke, cardiovascular disease, hypertension, diabetes, mental disorders, high cholesterol and even premature death. He says: “Sleep enables our body to activate an incredibly complex rejuvenating system that is activated during sleep and is essential for the health of all our organs, including the brain, heart, pancreas, and hormonal systems. “

Continue your training to learn how to deal with chronic insomnia, and then check out the 6 best exercises for strong and supple arms in 2022, says the trainer.

shutterstock

It’s important to pamper yourself and do what you need to do to get enough Z. Dr. Rosenfield says, “Our bodies have a complex stabilizing balance system or homeostasis. For example, the stress hormone cortisol decreases when we sleep. Interestingly, as the morning approaches, cortisol and testosterone increase, preparing us to wake up and attack the sun.” Indicates the presence of a chemical called BDNF. BDNF is responsible for your long-term memory – something that connects brain cells and neurogenesis (the production of new brain cells).

Dr. Rosenfield adds: “Appetite suppressant leptin increases and ghrelin-stimulating fats decrease. Sleep also helps regulate insulin, which has a significant effect on diabetes.”

There are many good (and necessary) things to do while you sleep. Your body “increases serotonin, norepinephrine and dopamine, which fight depression and protect the brain.”

Related: This portable infrared sauna has made me a wonderful sleeper

caramel makiato coffee
shutterstock

There are many causes of insomnia, including stress, anxiety and depression. Other culprits are caffeine in the evening and at night. This includes tea, coffee, chocolate and energy drinks. These products prevent you from falling asleep, holding a serious cord for up to 4-8 hours or more, says Dr. Rosenfield explains.

Should we avoid other things? Stay away from technology screens, video games, amazing work shifts, jet lag, and neighbor noise.

Related: Bad sleep habits can lead to weight gain, says the expert

Reading in bed can help a woman cope with insomnia
shutterstock

We have Dr. Rosenfield to enhance sleep patterns. What works for everyone is different, but his first step is to “find a good sleep routine and stick to it throughout the week and on weekends.” He continued, “As Dr. Michael Perlis wisely advised: If you can do something, wake up at the same time every day.” This will allow your body to get used to it at some point. In addition, you should avoid any sleep during the day. Following these tips will help you sleep better and close your eyes before going to bed. The goal is to achieve seven to eight hours of intense sleep, Dr. Rosenfield explains.

Some people enjoy light walks, stretching, yoga, or reading a good book. “A warm night bath helps because the next drop in body temperature helps you sleep,” says the doctor. Rosenfield explains, “Plan your” anxiety time “during the day, not at night. Try to get as much exercise as possible for 30 minutes or more during the day.”

The happy man is sleeping in his clean house and kicking insomnia
shutterstock

Another good habit is to hug your bedroom and limit it to sleeping. Prohibit eating, arguing, and watching television.

Dr. Rosenfield also suggests “avoiding stimulant activities at night, including the introduction of a technological curfew two hours before bedtime. Technology screens emit blue light that prevents melatonin production. Although Bluewave has light filters, smartphone and computer activity is very stimulating. to most people. “

The doctor consults the patient with insomnia
shutterstock

It is always important to make sure that you have regular check-ups with your healthcare professional and do not hesitate to review therapy sessions. Professionals always provide the opportunity to solve sleep problems.

Dr. Rosenfield explains, “A good doctor wants to know if you’re in pain, getting worse, tired, falling asleep at the wrong time and place, or having some interesting or unusual sleep patterns. These behaviors include insomnia, severe snoring, and shortness of breath.” , include jerking your legs. or hands, gnashing of teeth, drowsiness, and other unusual sleep disorders. ”

Another consideration is behavioral therapy such as cognitive behavioral therapy (CBT-I) for insomnia as well as drug options. Finding the right treatment effectively will help you feel your absolute best.

Leave a Comment

Your email address will not be published.