Good sleep is extremely important, perhaps just as vital as a healthy diet and a regular workout routine. According to research, poor sleep affects the hormones negatively, impairs brain function and reduces workout performance. Furthermore, it may also increase the risk of diseases and obesity in both children and adults. However, people suffering from insomnia often find it difficult to sleep regardless of everything. While professional sleep doctor silver spring is important, there are a number of things that insomnia patients can do to fall asleep.
According to a survey, sleep quantity and sleep quality both have declined for people in the last decade. Today, a big number of people get very poor daily sleep. However, getting a good night’s sleep is very vital in case you want to lose your weight and lead a healthy life.
How to fall asleep at night?
In this article, we put together a number of tips that people suffering from insomnia can use, in order to fall asleep at night. These include:
Increasing light exposure in the day
The human body as a natural time-keeping clock which is referred to as the circadian rhythm. This has a direct effect on the hormones, body, and brain. Circadian rhythm s also referred to as the biological sleep clock, which tells the body when it is time to sleep.
One of the proven ways to trigger your circadian rhythm is to increase exposure to bright light in the day. This increases the morning energy, and also improves the quality/duration of sleep during the night.
According to a survey, daytime light exposure reduces the time to fall asleep by more than 83% in Insomnia patients.
Reduce exposure to blue light during the evening
While it is important to have bright light exposure in the day, doing so during the evening will have a negative effect. This is because the bright light will impact your biological clock (tricking your mind). Hence, your mind may feel like it is still day-time. This messes your circadian rhythm up, which in turns makes it difficult for you to fall asleep at night.
In this regard, blue light that electronic devices such as computers and smartphones emit is the worst. One possible solution to this could be blue-light blocking glasses. Furthermore, there are a number of smartphone applications that you can use in order to block blue light. A similar feature called night-light is also available in computer operating systems nowadays.
Avoid drinking coffee during the evening
Caffeine certainly has a lot of benefits. Black coffee is consumed by more than 90% of people in the United States. At a time, a single cup could increase sports performance, energy, and enhance focus. However, when coffee is consumed later in the day, it stimulates the nervous system. As a result of this, the body will not be able to relax during the night.
According to one study, sleep quality may be reduced significantly if one consumes coffee 6 hours before bed-time. This is because caffeine stays in the blood for about 6 to 8 hours.
Reduce day-time naps
While short day-time naps are important, irregular or long napping should be avoided as it could hinder your sleep quality at night. By taking day-time naps, participants usually end up being sleepier in the day. This would be no less than a nightmare for people who have jobs requiring a lot of focus (such as programmers).
Insomnia is an actual medical condition that requires the attention of sleep center chevy chase. Hence, treatment should never be avoided. It should be a priority. On top of the treatment, the above-mentioned tips may help you in regaining your sleep quality at night.
6 Natural Remedies For Sleep Apnea
Sleep apnea is a disorder that doesn’t let you sleep and makes you visit a sleep study clinic. It basically causes disruption in sleep due to the pauses in breathing. This is somewhat common and a dangerous disease that has natural cures too and here are a few of them.
Being obese has a direct relationship with having sleep apnea and other sleep disorders. If you are someone who is slightly obese than normal, chances of sleep apnea are increased. The disruption in breathing whilst sleeping is called sleep apnea and being obese means that this fat is being built up on the inside of your neck which may obstruct the air passage while sleeping. Keeping yourself under the average weight according to your age and height is crucial which is why it is said that a healthy body is required for a night of healthy sleep. Not only working out but also maintaining a balanced diet can also help you lose weight which can eliminate your sleep apnea.
Avoiding Alcohol and Smoking
Alcohol and smoking are both very harmful to your health. They can easily decline your health in quick succession. Sleep apnea doctors suggest limiting or avoiding both of these habits will result in better health and better sleeping pattern. Alcohol indirectly affects your controlled breathing which is why an alcoholic may have a snoring problem. Smoking can also choke and clog your air passage which can be the cause that wakes you up in the middle of your sleep.
Yoga is the best way to stay in shape and increase your mental and physical strength. It is a very important and effective way to achieve the state of Zen and have mindfulness. Yoga also helps in increasing the quality of your sleep which can eliminate sleep apnea. Most of sleep study clinics actually have a built-in yoga room where people with sleeping disorders can take steps in removing it. Yoga mainly focuses on breathing exercises which can be helpful in your controlling of breathing during sleep.
Changing Sleeping Positions
Sleep apnea can also be reduced by changing the way you sleep. Your sleeping position is responsible for the quality of your sleep due to the comfort. Some sleeping positions actually promote the breathing patterns in your sleep which is beneficial for people suffering from apnea. It is quite fascinating that something as minor as a sleeping position like elevating your head, sleeping on another side of the bed or even avoiding sleeping on your back can help eliminate something as dangerous as sleep apnea.
Using Natural Herbs
Different herbs are helpful in curing different allergies and illness. Sleep apnea can also be cured by using a few herbs. However, these herbs don’t have a significant effect on the actual cure but it can improve the quality of your breathing. Passionflower and valerian are mostly recommended by sleep doctors.
Making Sure Your Bedroom Is Humid
Honestly, your bedroom should have sufficient humidity regardless of the sleep apnea. A proper humid place like your bedroom can improve breathing and make it clearer. Using it will substantially increase your condition to an extent that may even surprise you. Not only that, you can even add essential oils like lavender or eucalyptus oils to your humidifier. Consult the doctor to determine if you are allergic to any of them. They prove to be a catalyst in the humidifier and will boost the performance.
Sleep apnea can be dubbed as a dangerous disease to have so it is important that you go to sleep apnea doctors if these natural remedies fail to work.