Tag: sleep

Magnesium can help you sleep well. How does a deficiency cause trouble sleeping?

Sleep issues have a significant impact on our well-being and health. We become distracted, irritable, have difficulty concentrating, and lack energy to act when we are sleepless and tired. Many factors can contribute to the deterioration of sleep hygiene, but one of them is a magnesium deficiency in the body. This element regulates nervous system function, supports brain function, and reduces nerve cell conductivity. Furthermore, it regulates the secretion of hormones that have a positive effect on sleep quality.

Magnesium is good for sleep problems.
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The most common causes of sleep problems

Many factors can contribute to difficulty falling asleep. Most of the time, stress or an overabundance of stimuli are to blame. When we are overstimulated or have had a day full of tasks or strong emotions, it is difficult to unwind in the evening. Our brain does not slow down, and instead of calming down, it processes and catalogs our experiences, causing difficulty falling asleep.

Other sleep problems include:

  • anxiety disorders
  • abuse of stimulants (caffeine, energy drinks and other stimulants)
  • eating heavy meals at night.
  • irregular lifestyle (e.g., working night shifts)
  • sedentary lifestyle (lack of movement and physical activity)

Can magnesium deficiency cause difficulty falling asleep and worsen sleep?

Magnesium is an element that can help you reduce stress and fatigue in your body. It regulates the nervous system’s activity, regenerates muscles, and influences heart function—all of which make it easier to relax and unwind after a long day.

A lack of magnesium in the body can result in the overproduction of stress hormones. These, in turn, act as a stimulus for the brain, causing it to work harder. When our cortisol and other stress hormone levels are too high, we become energized, focused, and ready to act. Our brain cannot calm down in such a situation, so we cannot fall asleep quickly.

Effect of magnesium on sleep quality

Magnesium deficiency in the body can not only make it difficult to fall asleep, but it can also have a negative impact on sleep quality. We sleep more shallowly when we are tired, so we wake up sleepy and depleted of energy.

Magnesium not only helps you set a time to rest, but it also helps your body get into a calm and healing state. The element influences nervous system function not only by lowering nerve cell excitability but also by binding to gamma-aminobutyric acid (GABA) receptors. As a result, nerve cells work slower, and we can relax and fall asleep more easily.

When should I take magnesium to improve sleep?

It’s important to eat foods high in magnesium and take magnesium supplements in the morning to reduce stress, boost melatonin production, and get the mind ready for sleep. When given after a protein-rich meal, it works better. The recommended daily dose of magnesium for an adult is 300-400 mg, but the need may be greater in physically active or stressed individuals.

Magnesium supplementation helps to prepare the mind for sleep, reduce stress, and improve the regeneration of the body. It also regulates the secretion of melatonin, which facilitates falling asleep.

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Why do you get headaches when you sleep too much?

If sleeping at least eight hours a night is important for a good mental and physical balance and, by extension, good health, then sleeping too much can cause or be linked to a number of health problems.

headache and sleep
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For example, people who usually get headaches can get them when they sleep longer than usual. Scientists have tried to figure out why this happens and have found that too much sleep affects the activity of some neurotransmitters in the brain, like serotonin, which controls mood and makes people feel good, happy, and at peace.

For this reason, if you sleep excessively, you can find yourself dealing with a headache in the morning .

But that is not all. When you find yourself sleeping consistently for unusually long periods of time and still suffer from sleepiness even during the day , it is called hypersomnia, a condition that also manifests itself with other associated symptoms such as anxiety, low energy levels and problems with memory .

On the other hand, not everyone who sleeps a lot has a sleep disorder. In fact, hypersomnia can be caused by drinking alcohol, taking certain drugs, or just liking to sleep long.

But what can be the problems associated with hypersomnia? Scientific research has collected some of them.

Obstructive sleep apnea

Because of a blockage in the airway, this condition makes people stop breathing for a short time while they sleep. Because it messes up the normal sleep cycle, it can make you feel tired during the day, fall asleep, and make you need to sleep for longer.

Diabetes

Getting too little or too little sleep each night could increase your risk of developing diabetes.

Obesity

A recent study found that people who slept nine to ten hours a night were 21 percent more likely to become obese in the next six years than those who slept seven to eight hours a night.

Depression

Even though depression is more likely to cause insomnia, about 15% of people with the condition oversleep, according to estimates. This is something that could make the symptoms of depression worse.

Heart disease

One study showed that those who slept more than nine hours were 38% more likely to develop coronary heart disease . However, this result has not yet found an exhaustive correlation.

Changes in sleep times can lead to increased heart disease

A recent but lengthy study by US scientists has found that changes in sleep duration and timing by middle and older people increase their chances of developing fatty disease in the arteries, including heart disease.

According to research, changing sleep times and duration for two hours a week by middle- and middle-aged people increases their chances of developing atherosclerosis.

Atherosclerosis, although not a disease, is a serious problem that causes other dangerous diseases, including heart disease and stroke.

In atherosclerosis, the arteries of a person become greasy, due to which the arteries are not able to transmit blood properly to different parts of the body and usually in the above condition, blood is not transmitted properly to the internal organs within the boundaries of the heart, neck, brain and chest, which sometimes leads to sudden death.

According to the research published in the medical journal Jaha, American experts studied 2030 people to find out the change in sleep duration and timing with atherosclerosis.

During the study, the experts tied a bandage in the hands of all the volunteers, which monitored their sleep duration, times and breathing, heart rate and blood pressure during sleep.

Half of the volunteers in the study were women, aged between 45 and 84, and the average age of the volunteers was 69 years.

After the research, the experts came to the conclusions after checking the changes during sleep in all the volunteers, including their sleep duration and times.

The results showed that changes in sleep duration and timing were directly related to atherosclerosis.

Experts noted that people who changed sleep times for up to two hours a week had a clear chance of developing atherosclerosis.

Similarly, people who changed the duration and timing of sleep by one and a half hours a week were also likely to increase atherosclerosis.

According to experts, changing the duration and timing of sleep for half an hour a week does not increase the chances of atherosclerosis.

The experts also called for more research to find a link between sleep duration and time with atherosclerosis, heart disease and stroke.

Previous research has proved that lack of sleep increases the risk of serious diseases like blood pressure and diabetes.

Responsible use of sleeping pills and sedatives

Sleep problems
Sleep needs vary from person to person and fluctuate between four and eleven hours a night. About 10% of the population needs an average of 6.5 hours a night and about 15% needs more than 9 hours. Sleep as many hours as you need to be fit and rested the next day.

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Children usually need a little more sleep, while the elderly usually get by on a little less.
Even sleeping badly for several nights in a row is not really harmful to your health.
Everyone sometimes has trouble falling asleep or sometimes sleeps less well or has trouble getting out of bed in the morning. Often this has to do with an unusual or painful event during the day – a death, an argument, a setback or a happy event – with a particularly stressful activity or simply because something has literally remained in the stomach after a meal that is too heavy for the going to sleep, or vice versa because one goes to bed with an empty stomach.

Some women sleep a little less well every month around their periods. And even after a long plane trip, which disrupts our biological clock, temporary sleeping problems can occur.

Usually these kinds of sleeping problems disappear spontaneously after a few days if the cause has disappeared or been forgotten, and there is no need to worry about it. On the contrary, if you worry too much and get worked up about that sleep problem, you risk making things worse.

One only speaks of insomnia when someone has trouble falling asleep for days (more than 3 weeks) for no apparent reason or wakes up regularly at night, and when this also has repercussions during the day (one feels tired and agitated, concentration problems, possibly headache, etc.). In such cases, it is recommended to consult a doctor.

sleep hygiene

  • Go to bed at the same time as much as possible and get up at the same time. This helps to develop a regular sleep-wake rhythm and improves the quality of sleep.
  • Provide a quiet sleeping environment. Reserve the bedroom for sex and sleep, not for watching TV or body building. Also ensure a good quality mattress and pillow.
  • Ventilate the bedroom regularly and ensure a temperature of around 18°C.
  • Your daytime activities strongly influence your night’s sleep: ensure a good alternation between exertion and relaxation. Vigorous activities just before bedtime can hinder falling asleep.
  • Both hunger and a full stomach can hinder you from falling asleep. In the evening, limit the use of stimulants with stimulating substances such as tobacco, coffee, cola, etc. Those who use a lot of alcohol in the evening will fall asleep faster, but sleep less deeply and wake up earlier.
  • If you feel like you can’t get to sleep, get up and do something else until you get sleepy.
  • Don’t take your problems to bed: make sure you somehow keep them out of the bedroom, eg by talking or writing about them.
  • Relaxation exercises can promote falling asleep. If relaxation exercises do not work if you have to perform them on your own, you can follow a course or temporarily join a yoga association, for example.

Non-drug treatment of insomnia
There are several methods of treating insomnia, ranging from relaxation techniques to simple psychotherapy. Studies have shown that they are effective for falling asleep faster and sleeping longer.

Your doctor can help you with this or refer you, if necessary, to more specialized behavioral therapists in or outside the Centers for Mental Health Care.

Benzodiazepines
If the doctor nevertheless decides to prescribe a sedative, preference is given to a benzodiazepine with a medium duration of action (alprazolam, bromazepam, brotizolam, clotiazepam, loprazelam, lorazepam, lormetazepam, oxazepam and temazepam), in low doses and for a maximum of one week.

Almost all studies indicate that benzodiazepines are effective for 1 week. From the second week their effect diminishes. It was established that when suddenly stopping after a few weeks insomnia occurs again and even more strongly (rebound effect).
In the studies comparing benzodiazepines with non-pharmacological interventions, benzodiazepines have the advantage of having an immediate effect, but the disadvantage of having no effect after 1 week, exhibiting undesirable effects, and withdrawal symptoms occurring upon discontinuation. Behavioral therapy is superior from the second week, shows a stronger effect in the following weeks (training effect) and has no side effects.

Unwanted Effects
The sedative (calming) effect of benzodiazepines can be bothersome and can be dangerous, eg when driving vehicles. When used as a sleep aid, a residual effect (“hangover”) can occur, which makes you feel sleepy for several hours after waking up.
At high doses, exaggerated and long-lasting effects may occur, especially in the elderly and in combination with alcohol or some other drugs. This is one of the causes of nighttime falls in the elderly, resulting in hip fractures.

Also, so-called paradoxical reactions can occur with increased insomnia, anxiety and even aggression.

With chronic use, tolerance to the effect and side effects of the benzodiazepines develops, with the result that one has to take an increasingly higher dose to achieve the same effect. After a few weeks of ingestion, psychological and physical dependence or addiction develops. Withholding symptoms may occur.

Other sleeping aids

  • Several new drugs have recently come onto the market: zolpidem, zopiclone and zaleplon . They are no more effective than benzodiazepines and have similar unwanted effects.
  • The older products type barbiturate and derivatives, such as meprobamate, are not recommended because of their potentially serious side effects and rapid development of habituation and dependence.

Anxiety Problems
Recently, many systematic reviews have been published that compare the different therapies. – Cognitive behavioral therapy is preferred
for all forms of anxiety . A referral to a behavioral therapist is necessary for most forms. Light forms can be treated by the GP himself.

  • In very acute forms of anxiety, benzodiazepines can be prescribed, together with cognitive behavioral therapy. This has the advantage that an immediate effect is obtained with the benzodiazepines. After 1 to 2 weeks, the benzodiazepine should be discontinued because of the risk of dependence. Since anxiety is a permanent disorder, also during the day, the choice for a long-acting benzodiazepine is obvious. Diazepam is the reference product here.
  • If cognitive behavioral therapy is not possible or does not provide sufficient results, it may be necessary to prescribe medicines for a long time. In that case, antidepressants will usually be prescribed.

Tapering off benzodiazepines
• Long-term use of benzodiazepines can lead to undesirable effects such as memory disorders, concentration and coordination disorders, dizziness, depression, emotional poverty, increased anxiety, and psychological and physical dependence.
• People taking benzodiazepines for a long time may experience withdrawal symptoms when they stop taking them.
• The acute symptomsare psychological (nervousness, insomnia, hallucinations, concentration problems, aggression, …) and/or physical (headache, tics, tremor, sweating, tingling, gastrointestinal problems, …). Almost all acute withdrawal symptoms are an expression of anxiety. Certain symptoms are particularly characteristic of benzodiazepine withdrawal, most notably hypersensitivity to various stimuli (sound, light, touch, taste, smell) and disturbances in perception (eg feeling of floor vibrating, feeling that the wall or floor is tilted). • Long-term effects
occur in a minority of patients, estimated at 10 to 15 %which only disappear after a few months or even years. The main long-lasting symptoms are anxiety, insomnia, depression, various sensory and motor symptoms, gastrointestinal and memory and cognitive impairments.
Stopping benzodiazepines should therefore be done under the supervision of a doctor. The chance of success is difficult to predict. Young age is a favorable factor, while long duration of intake, high dose, and the severity of the complaints for which the benzodiazepine was started are rather negative factors.
• There is no doubt that chronic benzodiazepine withdrawal should be gradual , with progressive dose reduction over a number of months.
Sudden or too rapid withdrawal, especially when high doses have been used, can provoke severe withdrawal symptoms (convulsions, psychotic reactions, acute anxiety) and increase the risk of prolonged symptoms. The speed of tapering must be determined individually. The rate depends on several factors such as dose and type of benzodiazepine, duration of use, lifestyle, past experience.

Health problems caused by Lack of Sleep

A good night’s sleep makes your mood pleasant but also prevents the formation of ugly dark circles around the eyes, but sleeping for a reasonable period of time will improve the health of everything including your heart, weight and mind. 

But today’s busyness has brought the average duration of sleep to 6 hours (medical experts recommend 7 to 8 hours of sleep).

Almost everyone knows the importance of a good night’s sleep, but you may have no idea what can happen to you if you don’t.

Complaints of irritability and emotionality are common as a result of sleepless nights. This was revealed in a medical study which said that negative emotions are the result of sleep deprivation and it also affects office performance.

Headache

Scientists aren’t sure why sleep deprivation causes headaches, but it does happen. Sleepless nights result in migraine headaches, while 36 to 58% of snorers suffer from morning headaches.

Obesity

Lack of sleep can lead to poor hormonal balance, which can lead to cravings, especially for high-calorie foods. The ability to control one’s desires is lost and the two are a very dangerous combination as it results in obesity while feeling tired all the time.

Visual impairment

Lack of sleep can also be manifested in the form of visual impairment, blurred vision and double vision instead of one. The more time you spend waking up, the more likely you are to have visual impairment and the more likely you are to experience hallucinations.

Heart disease

One study found that people were not allowed to sleep for 88 hours, which led to high blood pressure, which was not surprising, but when they were allowed to sleep for only 4 hours each night, their heart rate increased. As the body began to store proteins that increase the risk of heart disease.

Slow response

When sleep is not complete, the reaction to any event slows down. During one study, people were given tasks to make quick decisions, some of which were allowed to sleep during the test, while others were not. Those who got a chance to sleep performed better in the test while others performed worse and the response was very slow.

Infection

Do you know how to strengthen the body’s immune system, especially when there is no skin infection on an open wound? That is sleep. If you suffer from sleep deprivation, even a lack of sleep can have a negative effect on the body’s natural defenses against germs.

Impaired attention span

Having difficulty concentrating while reading or listening? Struggling to do something that requires more focus? Focusing tasks are most affected by sleep deprivation. According to a research, if you want to be mentally alert and alert, you should get enough sleep, otherwise the mind becomes drowsy and it becomes very difficult to do anything.

Decreased effect of vaccination

Vaccines usually produce antibodies in the body that can protect against a specific virus, but when you do not get enough sleep, the body’s immune system weakens and these antibodies do not work effectively.

Difficulty speaking

Severe sleep deprivation can cause you to stutter or have difficulty speaking, just as if someone were intoxicated. During one study, volunteers were kept awake for 36 hours, after which they started repeating words and stuttering while talking to someone. It was not even possible to express.

Chronic flu

One of the possible causes of insomnia is insufficient sleep if you are constantly on the lookout for flu and flu attacks everywhere you go. According to a study, people who get less than 7 hours of sleep are three times more likely to get the disease.

Stomach diseases

Inflammatory diseases of the stomach get worse as a result of lack of sleep. Seven to eight hours of sleep significantly protects against stomach ailments, but lack of it increases the risk.

Diabetes

During sleep, our body eliminates metabolic disorders, but more time spent waking up increases the risk of insulin sensitivity, which can lead to type 2 diabetes. One study found that an increase in sleep duration could potentially reduce the risk of diabetes, while another study identified a link between a normal sleep pattern and a risk of diabetes.

Cancer

Medical experts have studied the link between sleep and cancer, and found that interfering with the body’s clock system weakens the body’s immune system, and that certain types of cancer, particularly breast and colon cancer, The risk of cancer increases.

Memory problems

Lack of sleep in middle age leads to changes in brain structure which have a negative effect on long term memory, while lack of sleep can also lead to memory impairment in adolescents. According to a study, people who sleep more have better memory.

infertility

According to a study, lack of adequate sleep reduces the risk of infertility, especially if women are accustomed to less than 7 hours, which has a negative effect on their ability to conceive. Research has shown that sleep affects the body’s hormonal system, and too little sleep affects the female hormonal system, which increases the risk of infertility. Another study found that men who sleep less may have a higher risk of miscarriage, especially with less than six hours of sleep.

Feeling hungry all the time

If the brain does not get the energy it needs from sleep, it will use food as a means to get it. Fat and sweet foods are common all the time, lack of sleep also affects the appetite controlling hormone leptin and people eat too much unnecessarily and do not feel full.

Loss of control over intent

When the body and mind are exhausted, people take deliberate steps, that is, it becomes difficult for people to deny something harmful, while they also start spending money on unnecessary purchases, usually in situations where People are saying or doing, they themselves do not understand it.

Premature aging

Sleep is very important for facial beauty and it is common to have dark circles around the eyes and face without sleep, but one study also found that too much sleep deprivation can cause your skin to age faster. This is due to the release of excessive amounts of the stress hormone cortisol in the body and its excess does not allow the collagen, the protein that keeps the skin smooth and smooth.

Feeling lonely

One study found that sleep deprivation makes it harder for young people to socialize with people and makes them feel isolated from the world. Things get worse when lonely people don’t try to get enough sleep.

Alzheimer’s disease

Numerous medical research reports have found that sleep helps cleanse the brain of beta-amloid proteins that accumulate in the brain when you wake up more. These proteins are thought to cause Alzheimer’s disease. The more you sleep, the harder it is to clean. The worse the sleep schedule, the greater the risk of Alzheimer’s disease.

The risk of depression increases

One study found that poor sleep not only makes people more irritable, but also increases their risk of depression. Similarly, lack of sleep increases the likelihood of escalating fights between husband and wife, which in turn can ruin their relationship. According to researchers, insomnia sufferers are twice as likely to develop depression.

Weak muscles

Lack of sleep changes the hormonal system and makes it more difficult for the body to build muscle and eliminate weakness, which is why it becomes more difficult to treat after damage to the muscles. The study found that during sleep, the body releases growth hormone, which promotes growth and repair damage, and that is why fitness experts advise people who are interested in building a body to get proper sleep.

Sleeping in the light causes diabetes and heart disease: A new study

If you keep the lights on in the room due to some fear while sleeping, know that this habit can lead to diabetes and heart disease.

The discovery was made in a medical study conducted in the United States.

Research from Northwestern University has shown that moderate light in a room during sleep impairs heart and vascular function, leading to increased insulin resistance the next morning.

According to research, glucose and cardiovascular regulation in such people is worse than those who sleep in the dark.

“We found that even mild light increases the activity of the autonomic nervous system, which increases heart rate and decreases insulin sensitivity,” the researchers said.

The study looked at glucose and heart rate in 20 people for 2 nights.

Ten of them were put to sleep in dim light, while the others were allowed to sleep one night in dim light and the next night in an environment where the light was like a cloud.

The results indicate that the levels of melatonin, a hormone that helps the body sleep, are similar in both groups.

But those who spent one night in mild light had higher insulin resistance the next morning, and their heart rate increased.

The researchers said that since we studied the healthy group for 2 nights, we were unable to say how important it is medically, but the change in insulin is a significant physiological change that changes the risk of diabetes. Can

There is already evidence that daylight increases heart rate, which prepares the body for day-to-day challenges.

“Our findings suggest that a similar effect may occur with light during nighttime sleep,” the researchers said.

Remember that the term insulin resistance is used when the cells in our muscles, fats, and liver fail to respond properly to insulin and use the blood glucose for energy.

When this happens, the pancreas begins to produce more insulin, which raises blood sugar levels over time.

To avoid these dangers, researchers say, keep the lights off during sleep and use very dim lighting if necessary.

Similarly, do not use white or blue for dim light but choose red or orange, similarly eye mask is also a good choice.

The results of the study were published in the medical journal Proceedings of the National Academy of Sciences.

How does a person sleep?

Hundreds of people around the world don’t think sleep is important, even though their bodies work to get them to sleep.

Health experts say that people who don’t get enough sleep or don’t sleep at all are more likely to get sick.

Experts say that people often don’t sleep on their own, and that some people don’t sleep at all or have trouble sleeping.

Health experts say that a lack of melatonin in the body may be one of the main reasons why people have trouble sleeping.

Melatonin is a hormone made by a gland in the brain. It makes you feel sleepy when it’s dark and reaches its peak around 2 a.m.

Experts say that this hormone, which is made in the human body, is in charge of all the stages of sleep and that more than 80% of it is made at night.

Reports say that this process stops in the human body during the day.

Experts say that melatonin tells the brain when it is daytime or nighttime.

Dakar Wang, a health expert, says that as a person gets older, their bodies start to make less melatonin.

Dakar Wang says that the body makes the most melatonin when a person is young. After 30 years, the body makes less than half as much as it did when the person was young.

He said that this is why many people can’t sleep well after they turn 30.

Dakar Wang says that people who don’t get enough sleep can eat pistachios, eggs, and fish, which all have melatonin, or they can take medicine.

30 tips for better sleep as you age

There are a ton of books and articles on the issue for anyone who struggles with sleep and wants to fix the condition. Few, however, are focused on an age group that is frequently affected by insomnia: the elderly

Why do we sleep less well as we age?
better sleep

There are a ton of books and articles on the issue for anyone who struggles with sleep and wants to fix the condition. Few, however, are focused on an age group that is frequently affected by insomnia: the elderly.

Why do we sleep less well as we age?

With age, sleep habits drastically alter. People who are older have trouble getting asleep, wake up more frequently, and spend less time sleeping deeply. Additionally, as we get older, we are more prone to illnesses that contribute to fatigue. The quality of nights can also be impacted by medication use, obesity, and lack of exercise—all of which are increasingly more prevalent among older persons.

Sleep better in old age

It makes sense to take sleeping pills in order to get to sleep faster or stay asleep longer. However, this is strongly advised against for those above the age of 65. Even beyond this age, sleeping medications are absolutely prohibited by international standards. How then can you sleep better?

30 tips for better sleep as you age

Regularize. Try to sleep and wake up at the same hour, even on weekends. This improves sleep quality and sleep-wake pattern. Go to bed when you’re sleepy, not because the clock says so. After a long night, don’t wake up more than an hour to an hour and a half later than usual.

Accept changing sleep pattern. It’s typical and doesn’t imply sleeplessness. Some people need less sleep. Don’t worry. Overthinking might make things worse. Discuss your concerns with your doctor if required.

Don’t go to bed too early…unless you like to get up at dawn! If you go to bed at 9 p.m. and need 8 hours of sleep a night, it’s perfectly normal to wake up around 5 a.m.

An afternoon nap and longer nocturnal sleep can benefit as you age. 20-minute naps are max. Longer sleep might cause deep sleep and tiredness. Trouble sleeping? Pre-three, nap. You’ll be busy. If you have trouble sleeping, skip the afternoon nap. Retry

Get into the habit of falling asleep in your bed and not, for example, on the sofa in front of the TV.

Be sure to get enough exercise and activity during the day so that you have accumulated enough physical fatigue by evening.

Get out as much as possible. Outdoor air and daylight help the internal clock to stay stable.

Make sure your dinner is neither too frugal nor too lavish. Both hunger and a full stomach can keep you from falling asleep. It is best not to eat 2-3 hours before going to bed. A light snack before bed can promote sleep.

Avoid drinking large amounts of water in the evening so that you don’t have to get up at night to pee.

Do not drink stimulants such as coffee, tea, cola, chocolate milk before going to bed. People sensitive to caffeine should not drink coffee after 3 p.m. Beyond this time, choose decaffeinated coffee or tea without caffeine.

Don’t drink too much alcohol. If a few glasses facilitate, it is true, falling asleep, they harm deep sleep and promote early awakenings. 

Try not to smoke before going to bed. And don’t smoke in bed. On average, smokers take twice as long to fall asleep as non-smokers and they sleep half an hour less.

Eat healthy. A balanced diet guarantees a better shape but also limits the risk of overweight and therefore sleep apnea .

Leave your worries out of the bedroom. If something bothers you, write it down in a small notebook that you leave in the living room. This can help calm the flow of your thoughts and help you fall asleep faster.

Try to relax before going to bed. Avoid excessive mental effort, especially do not do intense physical exercise. But adopt a ritual: prepare the breakfast table , listen to relaxing music, take a walk after the meal, drink a glass of milk…

Avoid bright light for two or three hours before bedtime. Bright light can make it harder to fall asleep. Dim lighting, on the contrary, stimulates the production of melatonin, the sleep hormone.

If you want to read in bed, use a soft lamp. The equivalent of 15-20 watts is sufficient for playback.

Avoid screens (smartphones, tablets, computers, television) in the bedroom just before going to bed.

A restless or snoring bed partner can ruin your sleep. This usually results in poor sleep. Earplugs are often the only possible help, even if it can be inconvenient.

If you yourself snore a lot and are often tired during the day, you may have sleep apnea. Discuss this with your attending physician.

Create a comfortable sleeping environment. Sleep in a calm, quiet and dark room. If necessary, wear earplugs in noisy environments.

Ventilate the room regularly and ensure that the temperature is around 16-18°C.

Make sure you have a good mattress and a comfortable pillow . It is difficult to fall asleep on a mattress that is too hard or too soft, or in a bed that is too small or too old. The thickness and firmness of the mattress depend on your weight and your morphology. The pillow should support the vertebrae in your neck well. Use sheets made from natural fabrics.

Practice breathing or relaxation exercises just before going to bed or in bed. A simple and effective exercise is to focus on your breathing. Lie down or sit comfortably. Close your eyes, inhale deeply and exhale slowly. Put your hands on your belly and feel your belly rise and fall. Inhale through your nose and feel your belly expand. Exhale slowly and feel your stomach flatten again.

Don’t stay awake in bed. If you feel like you can’t fall asleep after 20 minutes, don’t keep moping. Get up, read, listen to music , do a puzzle…until your eyes start to get heavy again.

If you regularly have to get up at night to pee, make sure you can easily reach the lamp from your bed. Or leave a pilot light on if needed. However, avoid bright lights. Also talk to your doctor. There are solutions to limit this phenomenon.

Put the alarm clock out of sight if the sound bothers you or if you tend to stare at it constantly.

Do not put the alarm clock in “snooze” mode, but get up as soon as it rings. Lying in bed may seem like a good way to rest, but it’s not recommended by sleep experts.

Light up the room as soon as you wake up in the morning. Open the curtains, turn on the lights… Lots of light in the morning contributes to the proper regulation of the biological clock .

Avoid sleeping pills. In adults under 65, the use of sleeping pills is only recommended in emergency situations, for example, when insomnia occurs after the death of a loved one. In particular for the elderly, sleeping pills carry many risks: risk of accidents, dependence, side effects and interaction with other medications. Sleeping pills should only be used for a short period, maximum two-three months, and no more than two or three times a week.

Source  : maasziekenhuispantein.nl , slapen.info

How many hours of sleep per day can prevent chronic diseases that are life-threatening?


A recent medical study found that those who sleep for 5 hours or less each night in middle age had a higher chance of developing various chronic diseases.
A recent medical investigation made this discovery.

The study, which was released in the journal PLOS Medicine, examined 8,000 British civil officials who had not received a chronic disease diagnosis until they were 50 years old.

It was then determined how long they slept for, and they had a 25-year evaluation.

They were frequently questioned about how long they slept for each night during this time.

According to the findings, those over 50 who slept for 5 hours or fewer every night had a 30% higher long-term risk of developing several chronic conditions.

By the time a person reaches the age of 60, their risk of contracting these diseases rises by 32%, and by the time they reach the age of 70, it rises by 40%.

According to research, these persons have a higher risk of developing diabetes, cancer, cardiovascular disease, stroke, heart failure, lung, kidney, and liver diseases as well as mental illnesses like depression and dementia as well as joint pain.

People who sleep for fewer than seven hours every night are more likely to develop chronic illnesses, according to earlier study studies.

As a result of relying on participants’ reported data, the researchers who participated in this new study acknowledged that their work is somewhat constrained.

However, they asserted a connection between less sleep in middle life and an increased risk of chronic illnesses in old age.

They continued, “The findings highlight the need of getting quality sleep, and getting at least 7 hours can dramatically lower your chance of developing chronic illnesses.”

Lack of sleep can also make you ‘insensitive and selfish’

Experts say that less peaceful sleep is better than more restless sleep.A recent study has shown that while lack of sleep causes mental and physical problems, it also affects human behaviour and especially emotions such as helping others or feeling the pain of others.According to research published in the scientific journal Plus Biology, a good […]

Lack of sleep can also make you ‘insensitive and selfish’
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