9 Ways Sleep Deprivation May Be Killing you quietly

Sleep Remedies

Sleep is the moment when our body locks down, rests and recover from a day’s work. Although you’re in lock down, your body is still functioning, facilitating your breathing and ensuring that all bodily systems are working. You are ready for rest, but you can’t seem to get your eyes shut and it’s been happening day after day. This is probably insomnia setting in.

Nearly everyone around the world has spent at least one night awake, wishing they could just fall asleep. If you are one of them, then maybe it’s time that you take some action. Since sleep deprivation wouldn’t only be affecting your work tomorrow, it might also affect your your health and wellness.

Results/Consequences of Sleeplessness

Each year, 1 million or a total of 17% of road accidents are attributed to drowsy-driving. And 3% of injuries recorded are results of sleeplessness. Overall, 5% of all deaths in the US have been caused by drowsy driving. Yearly sleeplessness and drowsy driving cost the US government $16 billion of the annual healthcare budget.

Other consequences that can be a result of self-deprivation are listed below:

  1. It dumbs you down. Imagine yourself without having any sleep and you need to do something that needs your mind sharp and focused say, driving or even just crossing the road. Well, you’ll be cursed since it would take much effort to produce such wit. Due to sleeplessness you’ll start tripping on ideas, go incoherent with words and just plain suck in the works you have to do.
  2. Leads to other serious health problems. Sleep disorders can cause you some further demise. Chronic sleep problems may lead to serious risk of heart disease, heart attack, palpitations, high blood pressure, stroke and even diabetes. These have been proven according to studies since most people who are experiencing trouble in sleeping are suffering from one or more health condition.
  3. Can kill sex drive. Your sleep deprivation may not only dumb you down, add some health problems in you but it can also dampen your sex drive and make your partner unhappy. The reason behind this is when you’re sleep deprived; you may feel lethargic, sleepy and tensioned the next night. In men, sleep apnea can lower testosterone level.
  4. Depressing. Sleep and insomnia is said to feed from each other. When you’re depressed, you tend to sleep little, or when you have insomnia. You’ll feel moody and depressed the next day.
  5. Ages your skin. When you lack sleep the night before, people may tend to have skin that lacks glow, visible fine lines and dark circles under the eyes. Sallow skin and puffy eyes can be unsightly. When you lack sleep, your body release more stress hormones. These stress hormones, the cortisol can cause the breakdown of skin collagen. When collagen is attacked, the skin will start losing smoothness and elasticity.
  6. Gains you some weight. When you haven’t slept the night before, chances are the next day your body will stuff on junk foods to satisfy cravings. That would be because you seem to hunger more and crave for more. In studies done, those who have lesser sleep at night than recommended time tends to be overweight or obese.
  7. Increase risk of death. This is due to the doubling of your risk from other diseases too especially heart attacks and other cardiovascular diseases.
  8. Makes you easy to forget. So better sleep the right amount of time if you’re going to take some exam for the next day. It helps, more than you can imagine.
  9. Impairs Judgment. When you haven’t slept the night before, chances are you may tend to judge things differently.

Causes of Insomnia and Sleeplessness

  • Psychological Problems. These includes all psychological and mental discomfort like depression, anxiety, chronic stress, manic depressive disorder
  • Medications. Anti-depressants, pain relievers, diuretic and more
  • Medical and health problems. Asthma, allergies, kidney diseases and chronic pain, and many more.
  • Sleep disorders. Restless leg syndrome, sleep apnea, narcolepsy, sleepwalking

Recommended Diet for Sleep Problems

  • Fill in with fats. Fats can stream your energy. Just make sure it’s clean fat. Grass fed butter, animal fat and coconut oil can be included, but don’t overdo it. Always choose the good fat.
  • Have some protein. Protein can help improve your immune system and repair muscles.  Have some protein that can be easily digested since protein sources are hard to digest.
  • Have some Whey Protein. Whey protein is filled with essential nutrients to repair your body and can improve sleep while reducing stress.
  • Have some raw honey. Raw honey is fast and easy way to have sugar. Sugar before bed can help your brain function better at night. Keep the consumption in low amount only.
  • Enjoy some fish or (krill oil). Fish oil can improve your sleep. They help in so many other ways like improving insulin sensitivity and in muscle growth. The omega-3 in fish oil or krill oil can help your cell grow back and repair.
  • Eat green leafy vegetables. Nothing can beat the benefits of green leafy vegetables in the diet. They help cleanse the gut, offers benefits for immune system, reduces harmful components from unhealthy foods and they just contain every known benefits in the plant world.
  • Go for fruits. Fruits are a natural way to detoxify and to cleanse your system. Sometimes, a clean gut, a healthy body is all you need to restore your body into its best phase.
  • Make sure your coffee is in the morning.

Natural Remedies for Sleep Problems

  1. See a doctor. Your doctor will diagnose you if your sleep problem is juts normal or something to be worried about. Your doctor will identify its severity and will help you with some possible remedy later.
  2. Take warm bath. A warm bath before sleep will help you doze off later. Make sure its alarm and not too hot or too cold. Keep it warm enough to loosen your muscles, relax your body and to soothe your mind. Put in some relaxing oils or add in some mild scented candles.
  3. Get a massage. A massage from a spa in the evening can help you relax for the night. Home service massage will be better since you don’t have to go home and worry of driving. Or if you can, request your partner to do it for you. Use some relaxing oils in the process.
  4. Listen to music. There is a lot of music over the internet which can help lull you to sleep. When choosing music, choose those that won’t evoke any hard or sad or stressful memories. Instead try those that are instrumental or those that are recommended by medical websites.
  5. Drink tea. Go for some great quality herbal tea that contains no caffeine or just a trace of it.
  6. Exercise a bit. Yes, do some exercise but a moderately paced one. Don’t settle into a very active one since it can distract your sleep. Make sure that you will do the exercise hours before your sleeping time so that by the time you are ready to sleep, you aren’t hyped up still from the workout.
  7. Make your bedroom conducive for it. Make your bedroom cozy and very conducive for sleep. Close all curtains make the temperature nice and turn off all the lights.
  8. Have regular sleep schedule. Sleep at regular and same time every night. This will help your body recognize the routine.
  9. Avoid afternoon naps. Do not take a nap in the afternoon; this will stop you from having a good night sleep.
  10. Avoid stimulating activities. Do not watch exciting movies nor have a device near you like cell phones or laptops. Instead settle on light reading to doze you off.
  11. Don’t use your digital device.
  12. Avoid caffeine in the evening or even late in the afternoon.
  13. Keep a diary.
  14. Medications should only be used when there are no alternatives or if your doctor really wants you to take it.

Sleeping at night can be a challenge but as long as you know how to keep your calm and play your cards right, sleeping can be achievable. You don’t have to go at lengths to aid in your sleeping problems, more often, the remedies are in your diet and in your food. So as said, eat more healthy foods, avoid caffeine and add more fish and krill oil in your diet.

 

Photo Credit: Newtown grafitti

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