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According to psychologists, chronic insomnia can put you at risk. Not getting enough sleep can do a lot more than make you feel super tired — it can impair your judgment and reaction time, make you irritable and impulsive, and even result in ADD-like symptoms. These sleep deprivation reactions are also related to casualties such as automobile accidents, job terminations, and even suicide. Insomnia ranges from mild to chronic.
Tips For Overcoming Insomnia During Weight Loss
We spoke with Brad Rosenfield, Psy.D., M.S., Associate Professor, Philadelphia College of Osteopathic Medicine to learn more about the inability to sleep. Dr. Rosenfield explains that there is a correlation between insomnia and different psychological conditions, including anxiety, depression, substance abuse, and bipolar disorder. Not only that, but being deprived of much-needed sleep can cause low mood, which in turn can create relationship anxiety and even divorce.
Tips For Dealing With Chronic Insomnia
According to Dr. Rosenfield, medical research has proven that insomnia over a long period of time greatly increases the risk of stroke, cardiovascular disease, high blood pressure, diabetes, dementia, high cholesterol, and even early death. He tells us: “Sleep allows our bodies to activate wonderfully complex rejuvenating systems, which come to life when we sleep and are necessary for the health of all of our organs, including the brain, heart, pancreas, and hormonal systems, to name a few. “
Read on to learn ways to manage chronic insomnia, and then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2021, Says Trainer.
It’s important to take care of yourself and do whatever it takes to get enough Z’s. Rosenfield says, “Our bodies have an intricate system of stabilizing balance or homeostasis. For example, when we sleep, the stress hormone cortisol is reduced. Interestingly, as we get closer to the morning, cortisol and testosterone increase to prepare us for wake up and attack the day.” He also notes that there is a chemical called BDNF that your brain produces. BDNF is responsible for your long-term memory – it’s what connects brain cells and neurogenesis (production of new brain cells).
Rosenfield adds: “Appetite-suppressing leptin increases and ghrelin-stimulating munchies are reduced. Sleep also helps regulate insulin, which has important implications for diabetes.”
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Many good (and necessary) things happen when you sleep. Your body produces “increased serotonin, norepinephrine, and dopamine that fight depression and protect the brain.”
There are many causes of insomnia, including stress, anxiety and depression. Other culprits are caffeine later in the day and at night. This includes tea, coffee, chocolate and energy drinks. These products can seriously keep you wired for four to eight hours or more, preventing sleep, explains Dr. Rosenfield.
More things to avoid? Stay away from technological screens, video games, odd work shifts, jet lag, and neighborhood noise.
We have some great suggestions from Dr. Rosenfield for improving your bedtime routine. What works for each individual will be different, but the first step is to “find a good sleep routine and stick to it throughout the week and weekend.” He continues: “As Dr. Michael Perlis wisely advises: If you can help it, wake up at the same time every day.” As you do this, at some point your body will adjust. Additionally, you should avoid naps during the day. Following these tips will increase your sleep, making you more likely to get some sleep at bedtime. The goal is to achieve seven to eight hours of solid sleep, explains Dr. Rosenfield.
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Some people find it relaxing to go for a light walk, stretch, do yoga, or read a good book. “A warm bath at night can help because the subsequent decline in body temperature can help induce sleep,” explains Dr. Rosenfield, adding, “Schedule ‘worry time’ during the day, not at night. or more exercise during the day as much as possible.
Another great habit to adopt is limiting your bedroom to cuddling and sleeping. Make eating, fighting and watching TV prohibited.6254a4d1642c605c54bf1cab17d50f1e
Rosenfield also recommends “avoiding stimulating activities at night may help, including a technology curfew two hours before your intended sleep time. Technology screens produce blue wave light, which interferes with melatonin production. Although blue wave light filters exist blue, smartphone and computer activity can be very stimulating for most people.”
It’s always a good idea to have regular check-ups with your doctor and don’t hesitate to consider therapy sessions. Professionals always offer the opportunity to resolve any sleep difficulties.
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Rosenfield explains: “A good doctor will want to know if you are distressed, weak, tired, falling asleep at inappropriate times or places, or have any interesting or unusual sleep behaviors. These behaviors include insomnia, loud snoring, shortness of breath, leg tremors or arms, teeth grinding, sleepwalking and nightmares, which may indicate other specific sleep disorders.
Another consideration is behavioral treatments, such as cognitive behavioral therapy for insomnia (CBT-I) and also the possibilities of medication. Finding the right, effective treatment is key to helping you feel absolutely better.
Alexa is Eat This, Not That!’s Deputy Mind + Body Editor, overseeing the M+B channel and offering readers engaging topics on fitness, wellness, and self-care. Read more about Alexa
Copyright 2024 Galvanized Media. All rights reserved. Eat This Not That is part of the Dotdash Meredith Publishing Family.Can’t sleep? If you have trouble falling asleep or staying asleep at night, it can have a big impact on your health. See how to overcome insomnia and put an end to sleepless nights.
Tips For Dealing With Insomnia During Detox
Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or unrefreshing sleep. And it’s a very common problem, one that takes a toll on your energy, mood, and ability to function throughout the day. Chronic insomnia can even contribute to serious health problems.
Some people struggle to sleep no matter how tired they are. Others wake up in the middle of the night and lie awake for hours, anxiously looking at the clock. But because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping — not the number of hours you sleep or how quickly you nod off. Even if you spend eight hours a night in bed, if you feel sleepy and tired during the day, you may be experiencing insomnia.
Although insomnia is the most common sleep complaint, it is not a unique sleep disorder. It’s more accurate to think of it as a symptom of another problem, whether it’s something as simple as drinking too much caffeine throughout the day or something more complex like feeling overwhelmed with stress.
The good news is that most cases of insomnia can be cured with changes you can make on your own—without relying on sleep experts or turning to prescription or over-the-counter sleep aids. By addressing the underlying causes and making simple changes to your daily habits and sleep environment, you can end the frustration of insomnia and finally get a good night’s sleep.
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To properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety and depression cause half of all cases of insomnia. But your daytime habits, sleep routine, and physical health can also play a role. Try to identify all possible causes of your insomnia. Once you discover the root cause, you can adapt treatment accordingly.
Sometimes insomnia lasts just a few days and goes away on its own, especially when it’s linked to an obviously temporary cause, like stress over an upcoming performance, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is often linked to an underlying mental or physical problem.
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Anxiety, stress and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also worsen symptoms of anxiety, stress and depression. Other common emotional and psychological causes include anger, worry, sadness, bipolar disorder, and trauma. Treating these underlying issues is essential to resolving your insomnia.
Medical problems or illnesses. Many medical conditions and illnesses can contribute to insomnia, including asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease and cancer. Chronic pain is also a common cause of insomnia.
Medicines. Many prescription medications can interfere with sleep, including antidepressants, ADHD stimulants, corticosteroids, thyroid hormone, high blood pressure medications, and some birth control pills. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine (Midol, Excedrin), diuretics, and weight loss pills.
Sleep disorders. Insomnia is itself a sleep disorder, but it can also be
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