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How to Beat Sleep Loss With Natural Remedies

Many type 2 patients need to wake up several times a night to urinate. I know I do ... at least once, sometimes twice, sometimes three times, at night.

This, of course, interferes with a good night's sleep.

Losing sleep can lead to various medical disorders. In fact, it can worsen conditions such as heart disease, stroke, kidney failure, neuropathy, blindness and others that are a burden of diabetes.

Medical disruption caused by sleep loss

You may know that after a bad night's sleep, you will wake up proud and angry.

But did you know that losing sleep can affect your judgment, damage your memory, and endanger your general health, sex life and appearance?

Here are six main categories of sleep disorders:

(1) Serious physical health problems ... can be caused by the loss of sleep.

These disorders include heart disease, high blood pressure, and stroke. As a diabetic, your risk for developing a serious medical condition increases as your sleep interrupts day and night.

(2) The cognitive process is affected is another result of lack of sleep. For example, sleep is important in giving your brain space to complete and integrate your day's experiences and memories.

French and American researchers have found that brain events called "sharp waves" are responsible for unifying memories. These ripples also transfer information stored from temporary memories (in the hippocampus) to long-term memory storage (in the neocortex).

Sharp waves occur mostly during deep sleep. Therefore, if you do not get enough sleep, you will probably forget what you have experienced or learned in the past 24 hours.

But that's not all. Lack of sleep reduces fatigue, attention, concentration, thinking and problem solving skills which also makes learning and remembering difficult.

(3) Accident ... more often with sleepy people.

The basic reason is that, in addition to impaired cognitive abilities, lack of sleep causes blurred vision and together they make poor judgment and make decisions.

In one study, employees who complained of excessive daytime sleepiness had more work accidents, and repeated accidents in particular, than their newly awakened counterparts.

The National Traffic Safety Administration of the United States estimates that fatigue is a contributing factor to 100,000 accidents and more than 1,500 road deaths a year in the country.

Lack of sleep was a factor in some of the biggest industrial disasters of the 20th century ... such as the nuclear accident on Three Mile Island in 1979 ... the nuclear crisis at Chernobyl in 1986 ... and the Exxon Valdez crude oil spill in 1989 that created one of the worst natural disasters man has ever had.

(4) your sex drive can be killed by lack of sleep.

Men and women who lack sleep often report that they have lower libidos and less sexual interest than they used to, according to sleep.

Men with sleep apnea stop for a short while breathing while they breathe incredible levels of testosterone (the main male sex hormone) at night, which explains why these men have reduced sex drive.

But so far, scientists have not been able to explain why lack of sleep reduced sex drive in other men and women.

(5) Skin looking old ... skin that has no elasticity and smoothness, and dark circles under your eyes ... can be caused by lack of sleep.

There are two reasons for this:

First, when you do not get enough sleep you will release more and more cortisol, a stress hormone. But excessive cortisol can break down collagen, a protein that makes the skin smooth and supple.

Second, lack of sleep reduces the release of human growth hormone. When we were young, HGH helped us grow. As we get older it contributes to increasing our muscle mass (which we lose as much as we do), keeping our skin thick and supple, and strengthening our bones.

HGH is released during deep sleep, as part of normal tissue repair. If normal wear and tear of the day is not met during sleep, we will start to look old. Unfortunately sleep deprivation interferes with the release of HGH.

(6) Weight ... is another serious side effect of sleep, especially if you have diabetes and need to be thin to overcome diabetes.

People who sleep less than six hours a night are nearly 30% more likely to be obese than those who sleep seven to nine hours, according to a study published in 2004. This suggests that there is a link between lack of sleep and an increase in appetite.

Here's an explanation:

Ghrelin , "hunger" hormones, stimulate the appetite leptin , "saturated" hormones, suppresses appetite. Recent research shows that sleep loss is associated with an increase in ghrelin and a decrease in leptin.

But not only does sleep deprivation stimulate your appetite ... it also stimulates the desire for high-fat, high-carbohydrate foods.

Diabetics be careful!

Healing to sleep without sleep

Given the seriousness of many medical disorders that can lead to sleep, finding a cure or at least some way to improve your quality and duration of sleep is important, especially if you have diabetes.

You can of course start taking sleeping pills . But this does not, in my personal experience, give you quality sleep.

Most people who take sleeping pills feel dehydrated and stay half a month for several hours until the chemical effects of these sleep apnea are gone.

Therefore, it is best to avoid drugs and try natural remedies.

Here are some things you might find effective:

(1) Preliminary training ... in the daytime ... as a morning exercise seems to affect the body's rhythm which influences the quality of sleep.

In a study published in the journal Sleep , the researchers report that women who are moderately moderate for at least 30 minutes daily at 7am are enjoying better sleep than those who do less or during the day.

Why are training and sleep times related to each other? There is no firm answer.

Possible explanations related to body temperature. Your temperature rises during exercise and takes up to six hours to return to normal. The cooler body is associated with better sleep so if you exercise early in the day you will get better sleep before going to bed.

(2) green tea ... before going to bed is great for relieving your body in my experience.

Green tea contains L-theanine, an amino acid known for preventing sleep disturbance. L-theanine has been shown, in a 2007 study, to reduce heart rate and immune response to stress. It also promotes brain waves associated with relaxation.

(3) Warm milk ... taking a nap before bed is a great natural remedy for sleeping without sleep.

It may work to relieve you as it invokes fond memories of your mother shaking you in her chest.

It is better to absorb warm almond milk as it contains a lot of calcium that helps the brain make melatonin, a hormone that is involved in regulating the sleep-wake cycle.

(4) Melatonin ... is an internal pacemaker who controls your driving time for sleep.

Melatonin induces drowsiness, lowers body temperature and puts the body into sleep mode. These hormones are naturally produced in the body.

Research on the effects of melatonin supplementation in people with insomnia has yielded mixed results. It restores sleep and improves its quality in some insomniacs but does not affect others.

Melatonin supplements are available at the counter. However, due to lack of regulation, they are not always subject to careful or consistent manufacturing and should be given careful attention.

(5) Magnesium ... plays an important role in sleep.

Research has shown that even small amounts of magnesium can prevent the brain from staying up at night.

Good natural sources of magnesium include green leafy vegetables, wheat germ, pumpkin seeds and almonds. Integrating these foods into your regular diet is easy.

But be careful and check with your medical advisor before taking magnesium supplements as magnesium can interfere with some common medications and can be very dangerous.

(6) Lavender oil ... calming and can encourage some people to sleep.

Trying to take a hot bath with lavender oil before bed is a fun experience that can relax your body and mind. Try it.

(7) Valerian root ... is a medicinal herb with a circulating effect that has been used to treat sleep problems since ancient Roman times.

However, scientific research on the efficacy of valerian is mixed and the benefits often take several weeks to be effective. Check with your doctor before using it.

(8) Avoid snacks ... like an outbreak, because the digestive process can interfere with your sleep and prevent deep sleep.

Do not eat anything for at least two hours before going to bed.

(9) Bedroom atmosphere it's important to get a good night's sleep.

Here are some tips for keeping your sleep environment as calm as possible:

  • There is no TV or other player in the bedroom ... to avoid disturbance
  • Keep the temperature cool but not cold
  • Make sure the bedroom is dark
  • Filter unwanted noise, using a white noise machine if necessary
  • Wear sturdy but comfortable shoes that have good support
  • Use a pillow that supports your head and neck
  • Use linen linens ... their fluency reduces sweat, body odor and skin irritation.
  • Wear pajamas ... to send the right signals to your mind

The end ... if you don't sleep within 30 minutes of going to bed and turning off the lights, get up and leave your bedroom. Read or do something that requires attention until you feel sleepy again. Then go back to your bed.



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