How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better
If you’ve been struggling to get some well-deserved shuteye at the end of a long day’s work, a new book suggests there might be more to it than your daily coffee hit or late night Netflix binge.
Dr Nerina Ramlakhan, a physiologist who has dealt with countless cranky and sleep-deprived professionals over the past 2 decades and runs sleep, energy and health programmes in London, concludes that how many hours of sleep we get per night is dependent on our daytime habits.
So, according to Dr Ramlakhan these are the things you’re probably doing during the day that’ll keep you tossing and turning in the middle of the night:
#1 Thinking Like An Insomniac
The mind is a powerful thing. Apparently, people with sleep issues more often than not have unhealthy beliefs about sleep. They’ll tell themselves how much they’ll suffer the next day without a proper night’s sleep or think that anything less than 7 or 8 hours sleep is a failure. This puts them in a state of anxiety, releasing stress hormones like cortisol and in turn, making sleep less likely.
Dr Ramlakhan suggests worrying less by turning your alarm clock away so it’s not the first thing you see when you open your eyes.
#2 Skipping Meals
Didn’t your mother ever tell you to eat 3 good meals a day? Well, when you skip breakfast, for example, your blood sugar control is affected, putting you into a ‘survival’ state in which your sympathetic nervous system is in overdrive. Your brain will be trying to deal with high-stress situations, and your body will be running on stress hormones instead of nourishing food. This means, come nighttime, your system will think it’s unsafe to produce melatonin – an essential sleep hormone.
Eating breakfast within 30-45 minutes of rising, and making sure it’s a combination of carbs, protein and fat will keep your blood sugar stable for the rest of the day and your body in safety mode.
RELATED: 5 Scientific Reasons Men Should Sleep Naked
#3 Getting Digital Before Bed
It’s a given that getting stuck into your Facebook or Instagram feed before bed is a no-no. Apparently, when you’re binging on the blue light, the ‘reward’ chemical dopamine is produced, which makes you alert and switched on – obviously equally zero sleep. But it gets even worse.
The blue light from your device suppresses the production of melatonin from the brain’s pineal gland, meaning you’ll secrete more dopamine, telling you it’s time for action. Dr Ramlakhan says taking blue light breaks every 60-90 minutes, ideally outdoors, will switch your brain back to ‘safety’ sleep mode.
#4 Netflix & Sleeping
After a particularly shitty day of work, there’s nothing more comforting than dozing in front of Game of Thrones, but it could be making falling asleep even harder. Snoozing in front of the telly can put you into what’s called a ‘hypnagogic trance’, which is the transition phase between wakefulness and sleep. If you take enough breaks during the day, your brain will be rested enough to withstand before-bed TV time. Sitting upright, reading or doing simple stretches pre-sleep is also a good way to conk out the right way.
Video: Tips to Prevent Oversleeping : Health Tips
How To Make Your Hair Grow Longer and Thicker
How to Choose Moisturizer for Oily Skin
How to Make a Bird Feeder
Donald Trump talks to Xi Jinping, vows to honor One China policy
La bronca de Noemí Galera a los concursantes de Operación Triunfo
Why You Should Be Drinking Matcha GreenTea
Vogue China Appears To Have Photochopped Victoria Beckhams Thigh Right Off Her Body
Are You and Your Sweetheart Financially Compatible
How to Make Hollandaise Sauce
How to Get Curly Hair (Men)
10 Times Your Weight Gain Might Signal A Big Health Problem
Four Ways to Turn Boring Hummus into Fancy Dip
When Healthy Eating Turns Into an Obsession
The One Thing a Thyroid Expert Eats for Breakfast Every Day
Do You Have Fat Prejudice