Insomnias and parasomnias are just some of the many sleeping disorders recognized by medicine, and the categories are only widening. Sleep deprivation can cause severe damage to your mind and body since sleep is one of the most important health essentials. During sleep, your body recovers energy, your metabolism works best and your mind consolidates new information. Many experiments during the previous century which sought for consequences of sleep deprivation found such disturbing results that they had to be ethically banned from replicating. In today’s world, there are many causes of sleeping problems, but luckily new treatments are being developed, as well.
EATING TOO LATE
You should always have your last meal at least half an hour before going to bed because this is approximately how long it takes your stomach to digest the food you ate and transfer it to the guts. If you eat late and go to sleep right away, you might encounter problems such as indigestion and bloating, which can cause fair discomfort and prevent you from falling asleep. Indigestion can cause chronic breathing problems as well. There is also sleep apnea, which can be caused by sudden weight gain. So, make sure you leave your body enough time to digest your meals. The best way is to exercise for about an hour before or after your meal.
If you think you don’t have problems with bruxism, try asking someone to sleep in the room with you. In some cases, teeth grinding can be so severe that it wakes up the person sleeping next to you. Around 15% of children normally pass through a bruxism phase, while an estimated 10% of adults continue grinding their teeth throughout their adulthood. You can have problems in your sleep and during daytime as well. Bruxism can cause much damage to your teeth, but it is in a tie with sleeping problems as well. Cerezen’s article explains that jaw clenching can lead to intolerable TMJ pain that can wake you up at night and prevent you from having a normal sleeping cycle. If you are experiencing TMJ pain you should go see a dentist because bruxism is treatable, and the sooner it gets noticed, the less damage it can cause.
IRREGULAR SLEEPING SCHEDULE
For your body to get enough rest, it needs for you to follow a regular circadian rhythm. This is the rhythm in which your body regulates a sleep-wake cycle. If you go to bed tonight, for example at 1 am, wake up at 8 am, but tomorrow you go to sleep at 10 pm and wake up at 6 am, not only that you get less sleep than needed, but you mess up your circadian rhythm as well. Your body likes constancy because it knows when to turn on and when to shut down.
STARING AT SCREENS
Due to the wonders of modern technology, screens are all around us. It is not rare for people to fall asleep scrolling through Instagram or late-night messaging. Some say it helps them fall asleep. On the other hand, it has been shown through research that these habits can cause sleep problems more than they help. The blue light that screens emit is one of the biggest enemies of sleep. Your body creates melatonin, which is a sleep hormone that gives your body information about when to sleep and when to be awake. Normal amounts of melatonin help you regulate your circadian rhythm naturally, but blue light prevents melatonin production, which consequently makes it harder to fall asleep.
There are several ways you can solve any of these problems. Some include medicine like sleeping pills or melatonin supplements, while others include breathing devices or dental guards. As a change of lifestyle might help in less severe cases, you should consider incorporating more vegetables and fish into your diet and reducing sugar intake. Don’t drink coffee three hours before going to bed, and try to limit your caffeine intake in general. Keep your sleeping schedule at bay, put in some exercise and reduce alcohol and tobacco. After implementing these changes one by one you will sleep better in no time.
Author: Scarlet Gratton, a passionate writer interested in fashion, lifestyle, and health. She loves travelling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.