Insomnia is one of the most common side effects of modern life. If sleeplessness is what keeps you awake at night, this article might come in handy for your trouble. The useful tips we provide here can significantly improve your sleep quality.
Your biorhythm is mainly controlled by a powerful hormone called cortisol. When cortisol levels in your body are out of balance, your overall health suffers too. What happens is your adrenal glands, which are in charge of maintaining your body weight, reducing your stress response, keeping your blood sugar in check and regulating your sleep, strive to restore the balance.
Causes of sleep deprivation
If your system is healthy and balanced, falling asleep should never be an issue. However, if your cortisol levels increase in the afternoon and evening, you will feel tired and sleepy, but you’ll find it difficult to fall asleep or if you do, you’ll probably wake up around 1 – 4 a.m. and be unable to continue sleeping.
The two most common culprits of sleep deprivation are high blood sugar levels and chronic stress, including stress from work, finances or your family. This is called psychological stress, as opposed to stress that’s physical. Physical stress includes:
- toxin intake,
- watching TV for too long,
- unhealthy diet,
- hormone imbalance.
The tips we provide here are extremely beneficial for improving sleep quality in the long run:
- Start by setting regular sleep rhythms. For instance, go to bed before 11pm. and try to do so and wake up at the same times every day.
- Increase your exposure to daylight for a minimum of 20 minutes a day. Sun exposure stimulates your brain to secret hormones like melatonin, which is essential for healthy sleep, mood, and aging.
- Eat 3 hours before bedtime.
- Most of your daily intake of smart carbohydrates should be consumed in the evening. If you eat very few calories or nutrients, your cortisol levels will increase, which results in you waking up at night.
- Avoid white bread, flour, rice, and potatoes for dinner.
- Reduce your caffeine intake.
- Avoid alcohol as it can interrupt your sleep patterns.
- To stabilize your sleep rhythm, take 3mg of melatonin at night.
- To reduce stress naturally, use Ashwagandha, a herb that supports your body into fighting stress.
- Magnolia can effectively reduce cortisol levels thus helping your body keep stress hormones under control.
- Last, but not least, write down the things that make you feel anxious. If you have a preset plan for your errands for the next day, you’ll significantly reduce worries and anxiety, which leads to better sleep.
Sleep deprivation not only affects your productivity and creativity, but also interferes with your hormonal function. Other issues that affect your sleep quality include:
- food intolerance,
- thyroid problems,
- heavy metal toxicity,
- chronic fatigue syndrome