02/09/2017
INSOMNIA: WHEN SLEEP REFUSES TO GRACE YOUR BED
We’ve all been there – lying awake at night, angry and restless, because the one thing we cannot do is sleep.
It doesn’t matter how shattered you are, or how early you have to be up the next day. You end up tossing and turning until the birds start singing.
Fortunately, there are a number of steps you can take to tackle mild insomnia. Some are pretty obvious, but others may surprise you. And even when the condition appears to be really bad, don’t run to the use of sleeping pills.
Sleeping pills have side effects like most medications. Sleeping pills can interfere with normal breathing and can be dangerous in people who have certain chronic lung problems such as asthma , emphysema, or forms of chronic obstructive pulmonary disease (COPD)
Common side effects of prescription sleeping pills such as Lunesta, Sonata, Ambien, Rozerem, and Halcion may include:
• Burning or tingling in the hands, arms, feet, or legs
• Changes in appetite
• Constipation
• Diarrhea
• Difficulty keeping balance
• Dizziness
• Daytime drowsiness
• Dry mouth or throat
• Gas
• Headache
• Heartburn
• Impairment the next day
• Mental slowing or problems with attention or memory
• Stomach pain or tenderness
• Uncontrollable shaking of a part of the body
• Unusual dreams
• Weakness
In view of the above , what can you do if sleeping at night is a real problem. Now, let me take you on a ride on how you can make that sleep that has eluded you for so long, your friend.
SLEEP SCHEDULE AND HABITS
Stick to a sleep schedule. Try to go to bed at the same time and wake up at the same time, even at weekends: this will help regulate your body clock.
You pre-bedtime rituals are also hugely important. Try having a relaxing, soothing routine activity right before going to bed, such as having a bath or reading a book.
Avoid the bright lights of mobile phones or laptop screens, which can stimulate your brain and prevent you from dropping off quickly. Avoid having heated discussions or arguments with a spouse or partner. Just chill and unwind.
Daily exercise is also important. Vigorous exercise is best, but even moderate activity is better than nothing. This can be done at any time of day – although obviously not at the expense of your sleep.
And to those who think a wee night cap can help them drop off, the Sleep Foundation advises avoiding alcohol, ci******es or heavy meals just before going to bed. These can cause discomfort and disrupt sleep. It’s best to have your evening meal at least two to three hours before bedtime, and if you get peckish later, have a light snack about 45 minutes before getting into bed.
Keep your room cool and dark – darkness cues the brain to produce melatonin, the hormone that regulates sleep. Melatonin cools your internal body temperature, which should reach its lowest point between 2 and 4am. The Sleep Foundation recommends a bedroom temperature of about 15 to 20C.
Oddly enough, if you can’t get to sleep, doctors advise actually getting out of bed. Sleep experts explains that you must train your brain to realise that bed is primarily for sleep and s*x, not worry or stress. Our brains learn by association, and to sleep well, you want your brain to have a strong learned association between the bed and sleep.
FIXING YOUR SLEEPLESSNESS WITH VITAMIN SUPPLEMENTS
There’s a good reason why your mother always wanted you to take your vitamins: when your body is nutritionally imbalanced your biological clock can become altered and that means sleep disruptions, whether temporary or on a more chronic basis. If you suffer occasional bouts of insomnia, you might explore the possibilities for quick and safe remedies with a dose of daily vitamin and mineral supplements. The regular vitamins, minerals essential to your body’s sleep-wake cycle include the B vitamins, and nutrients iron and magnesium.
B Vitamins and Restfulness
The B vitamins include a battery of essential nutrients, including thiamine (B1), riboflavin (B2), niacin (B3), and folic acid (B6) and many more. The B’s are important building blocks in cellular regeneration and provide essential support for your immune system, as well as your skin and central nervous system, the latter of which monitors many of the chemical processes involved with mood and sleep.
When your body is deficient in any of the major B vitamins common early symptoms could include depression and insomnia. But serious deficiencies can be life-threatening. Some people have reported that insomnia symptoms have diminished noticeably once they begin a regular routine of taking B-complex vitamins, a supplement that packages all the B’s together.
Also, Anecdotal evidence indicates that low levels of magnesium could result in poor sleep, an absence of significant deep and light sleep that is indicative of an otherwise healthy sleep-wake cycle. All can be adequately increased with an all-around multi-vitamin.
B Vitamins in Your Diet
Nutritionists argue that you should get your full complement of B vitamins in your daily food intake, but truth is most of us don’t eat properly: skipping meals and chowing down on fast food can cut into your necessary dose of diet-available vitamins and minerals. Here’s a list of common foods that contain extra B vitamin punch:
• bananas
• potatoes
• turkey, also a good natural source for tryptophan
• tuna
• lentils
This is the reason why Swissgarde’s STRESS ACTIVE which is a Vitamin and Mineral supplement is administered in cases of Insonmia.
Finally, rarely is insomnia a standalone problem and it’s not a sleep disorder—it’s a symptom and often secondary to something else. So, if its chronic, a comprehensive test and medical attention helps you get to the root of the problem. But if its occasional or mild, be rest assured that we have done justice to that.
