Sleep helps to lead a healthy life. We are hopefully convinced that sleep is the best remedy for most of the health issues but what do we do with the culprits, insomnia and sleep apnea? Because of which we face sleepless nights.
Let us proceed with the discussion about the effects of insomia and how to overcome it.
Effects of insomnia:
Short sleep that is you are getting less than 6 hours of sleep and also people who can't have a deep sleep are at higher risk of heart attack and stroke.
It is not clear exactly why lack of sleep affects the heart, but one well-known heart hazard with respect to sleep is sleep apnea, people who suffer from sleep apnea experiences gasp for breath.
It is like somebody is choking you, which increases your blood pressure and shortness of breath.
Before confirming your appointment with the doctor for sleep apnea, ask your bed partner whether you snore a lot during sleep, which is the early symptom.
This may sound weird sometimes, we agree that lack of physical activities results in weight gain but whether lack of sleeping is a cause for obesity.
Well, not exactly but it is, recent researches suggest that lack of sleep contributes to diabetes and weight gain but it remains unclear whether not sleeping less might result in obesity.
Sleep deprivation reduces the insulin secretion which is the key hormone for regulating the blood glucose level results in diabetes.
Short sleep boosts up the secretion of hormones that tend to make you feel hungry, which leads to excess intake of food results in weight gain but it might not be the major cause of weight gain.
If you are on diet to reduce weight but you are getting less than 5 to 6 hours of sleep a day then you are losing only the lean fats that are 25% of fat is reduced from your weight.
When you are getting enough sleep for the night maintaining a healthy diet, the fat loss accounts for 50% of your body weight.
How to overcome insomia?
You are ready on the bed to sleep for 7 to 8 hours but not getting sleep and starring at your clock. This is not a problem for a single person, you are accompanied by several others in the U.S.
In the U.S, According to National Sleep Foundation, 60% of adults tell that they have sleep problem during the nights even almost every night.
The first step is to look at your sleep hygiene that is surroundings and activities to promote sleep at nights.
Avoid alcohol or heavy meals and drinks rich in caffeine such as coffee, diet soda, tea and chocolates before 3 hours of bedtime.
Exercising regularly makes you fall asleep naturally earlier at night and hot bath an hour before your bedtime is more helpful to get deep sleep.
Most importantly avoid carrying your smart communication devices while going to bed, which eats your bedtime completely and results in yet another sleepless night.
This is because our body releases melatonin, a hormone to make us feel sleepy, so bright light exposure from electronic gadget screen lowers the melatonin release results in lack of sleep.
People who suffer from severe insomnia are advised to take cognitive behavioral therapy (CBT), a type of counseling to change the way of thinking to face the challenging situation.