I see many people having serious sleep problems in the last few years. Since sleeping is an act where we recharge our energy just like a phone, those suffering from insomnia are deprived of this energy. On the other hand, people who cannot load energy by sleeping cannot be functional enough during the day. This is why I want everyone to understand why insomnia happens and what can be done about it!
- Physical Causes
Often consuming toxic & heavy foods (meat, fried foods, etc.) and not getting enough movement has a big, more impactful effect on insomnia than you might think. When you are not moving, the body cannot release the negative energy stored throughout the day, and when you consume heavy foods during the day, all energy goes to digestive tasks. - Mental Causes
Unfortunately family, breakups, divorce, children, boss, money, etc. We cannot stop without thinking about past problems such as. All this keeps our minds busy with overthinking, preventing relaxation for a good sleep. - Spiritual Causes
All over the world there is definitely an energy shift that keeps us awake. Most of us feel this. Our soul is trying to keep up with this change. Are you awake around 3:00 am?
The Consequences of Insufficient Sleep
The Circadian Rhythm is the 24-hour periodic period of human biological activity. When you disrupt the circadian rhythm with insufficient sleep, high blood pressure in your system, irregularity in hunger hormones and blood sugar, increased inflammation in gene expression, immune excitability, diabetes, cancer risk, stress 7 , and many other negative consequences begin to occur. Just like premature aging caused by interfering with the production of growth hormone normally secreted by the pituitary gland during deep sleep.
IMPROVING SOLUTIONS
Clean eating – Early dinner Eating
More alkaline and natural foods and eating dinner at least 3 hours before bed prevents your digestive system from fatigue during the night, so you sleep better. Eating toxic foods containing GMOs, MSGs and additives damages our biochemistry and impairs our metabolism.
Sleeping Naked
You can try sleeping naked. The main reason why sleeping naked is good for you is that clothes are likely to inhibit the natural thermoregulation of the body.
Enjoying an uninterrupted night’s sleep is about keeping your body cool. Incorporating pajamas into sleep can affect your body temperature. Pajamas can make you feel too hot, causing annoying night sweats that hinder your sleep and wake you up.
Aromatherapy – Lavender Lavender
Aromatherapy – Lavender Lavender is the most popular and most effective fragrance used to aid sleep. This fragrance has a soothing effect, helping to relax the nervous system, lower blood pressure and lower heart rate to prepare the body for sleep. You can use it by spraying it on your pillow.
Heavy blanket
One study found that you feel safer under blankets. As a result of this study, it was accepted that blankets help individuals sleep more comfortably and safely, and it was observed that these individuals had higher sleep quality. Although research on heavy blankets is sparse, researchers say that deep pressure stimulation calms adults and children with anxiety, autism and attention disorders.
Warm shower
Relaxes you and prepares your body for sleep.
Total darkness
Even the smallest amount of light can affect your sleep. So keep your room completely dark. Researchers say 20mg of melatonin is found in blind people!
Melatonin Pills
You can use Melatonin pills Melatonin supplements. You have to use it for 2-3 weeks in a row to see the real effect. You can use the supplements in increasing amounts such as 3-5 mg to 20 mg!
No digital devices or electronics
These devices can disrupt your pineal gland’s production of melatonin and serotonin, and contribute significantly to mitochondrial damage and dysfunction, which are at the heart of almost all chronic diseases. So there is no TV, computer or telephone and alarm clock in the bedroom anymore! Avoid using high alarm clocks. Waking up suddenly is very stressful for your body.
Magnesium
Magnesium increases relaxation in the body and prevents muscle contractions that can wake you up. It is a very important mineral that our body needs. Magnesium deficiency, depression in metabolism, constipation, etc. It can cause 27 different health conditions.
Using the right pillow and mattress
It is important to choose the right mattress and pillow. Because your body position greatly affects your sleep quality. Many brands have good options for this.
21-22 ° C . temperature
The room you sleep in shouldn’t be too hot or too cold. Optimum temperature 21 to 22 ° C . And.
Silence
Just like warmth and light, sound can be an uncomfortable factor that keeps you awake. A cheap pair of earplugs can eliminate most noise.
Sleeping at 22:00 – 22:30
Try to be in bed every night between 22:00 and 22:30. Your body (especially your adrenal system) recharges between 23:00 and 01:00.
Brainwave Application 35 Binaural
An application made with sound vibrations that help put your brain into a dormant alpha state.
Avoid drinks
Irritating substances such as alcohol and caffeine and even water can cause you to wake up to go to the toilet. So stop drinking 2 hours before going to bed.
Weight loss
Being overweight can increase the risk of sleep apnea, which can seriously disrupt your sleep.
Balm and Chamomile tea
These teas have soothing effects that can aid sleep. For this reason, chamomile tea is usually drunk before going to bed.
Relaxing music
Alight, relaxing music that you turn on before you go to bed may be helpful. Some people find nature sounds such as the sound of the ocean or forest soothing to sleep.
Yin Yoga
Releases muscle tension and definitely helps a smoother sleep.
Resetting your circadian clock To “set” your main clock
Be exposed to sunlight in the morning and / or noon, and avoid blue light after sunset for the same reason.
Keeping a diary
For better sleep, you can clear your mind by writing down your thoughts and goals for the next day before going to bed.
