But then there is the self-induced lack of adequatesleep when we sacrifice adequate sleep to keep up,working late shifts, a second job, staying up late. Somepeople in Andalucía pride themselves of enjoying themselves all night to go straight to work the next morning.
Sleep is when the body heals itself. Officially you need a minimum of 8 hours every night, getting less than 6 hours of sleep not only affects your blood sugar regulation, but it can also affect your physical performance, mental health, and many other things. Many can be the other reasons why some people suffer from insomnia, such as deficiency in calcium, magnesium, zinc, a poor diet or an accumulation of toxic metals. For instance, copper has a stimulating effect on the brain, causing the mind to race, and it also excites the emotions. Insomnia before the menstrual period can often be due to elevated copper which tends to occur just before the menstrual period.
Getting adequate sleep does not take a lot of work, it is a question of knowing oneself and programming accordingly. Personally I always keep away from sleeping pills, I do not believe that is the way to acquire the needed sleep I also believe they can do more harm than good. So I would like to make a few suggestions that should help you get over some of the insomnia problem. The long term solution. DO NOT GO TO BED LATE. If you stay up late the chances are that body will need more time to adjust to the idea, hence less sleep. Also try and go to bed at the same time every night.
ELIMINATE ALL SOUND AND LIGHT DISTURBANCES. The less distracted you are by your senses, the easier it is to sleep. If need be wear an eye mask or earplugs to stop your senses being on the alert.
AVOID EATING BEFORE GOING TO BED. It is true what they say about eating cheese before sleeping. Then cheese or ice cream or cake means asking for a bad dream but also will keep you from a restful night’s sleep. If you tend to wake at about the same time most nights, eat an early dinner and only light, healthy snacks later in the evening like a small piece of chicken or turkey or almond butter, this can help stabilize your blood sugar and allow you to sleep through the night.
AVOID CAFFEINE. Caffeine is a stimulant which makes it harder to fall asleep. If you can’t avoid caffeine completely, at least reduce your intake, and never drink caffeinated beverages within six to eight hours of going to bed. A cup of chamomile tea, valerian root tea are your best bet.
DON’T WATCH TV IN BED. The truth is, most of us tend to fall asleep while we watch TV in bed until your eyes start to get heavy and fall asleep but drifting off to sleep this way really doesn’t provide your body with adequate rest because even though you may be asleep your brain remains distracted by the TV and your sleep is not as sound as it should be. Turning off the TV also helps reduce the amount of Electromagnetic fields round you.
AVOID EXERCISE THREE HOURS BEFORE BEDTIME. Regular exercise is good and necessary for the many benefits it provides, however remember that exercise invigorates the body and energized feeling you get from exercise tends to last for several hours. Give it at least 3 hours. RUBBING THE FEET is very helpful for calming the nerves and help to restore the natural energy flow. Pay more attention to any area that is tender or painful. A point on the soft area about the middle of the bottom of the large toe appears to assist sleep and rest.
LEAVE THE DAYS CHALLENGES BEHIND YOU. This is also most helpful. Do not take problems and worries to bed with you. Just call the end to the day every night and mentally relase your brain from the day gone and further thoughts on it.
KEEP TRACK OF HOW LONG IT TAKES TO GET TO SLEEP. If you’re asleep before your head hits the pillow, something’s wrong! If it takes less than five minutes to fall asleep, that’s a pretty good sign that your body is sleep deprived. The ideal time it should take to fall asleep is between ten and fifteen minutes.
GOOD SLEEPING HABITS AREN’T HARD TO DEVELOP, IT JUST TAKES A LITTLE EFFORT. But your body will thank you in the long run, as you enjoy the healthy benefits of adequate sleep and a more energized life!