Sleep disorders and insomnia can deeply affect a person’s health and life. Without sleep your immune system may weaken leaving you prone to illnesses. During deep stages of sleep, your memories get stored so that you may retrieve them later. Through sleep a person’s body and mind heals and develops, and energy is replenished.
During darkness increased Melatonin is produced in the pineal gland and in the retinas of your eyes. Melatonin is a naturally occurring hormone which induces sleep and causes the body temperature to fall. Exposure to light triggers the release of serotonin and ceases melatonin production. The body’s temperature rises and we start to rouse.
A reduction in serotonin levels can trigger mental illnesses such as anxiety disorders, depression as well as sleep problems. Sleep can also be affected negatively by exterior sources. Lack of sunlight during winter periods can adversely affect your sleep, mood and energy levels. People, who suffer from depression and sleep problems during winter months, are often diagnosed with SAD or Seasonal Affective Disorder.
Sunlight helps regulate a good sleep rhythm. This might not be possible at times but making sure you get enough exposure to strong artificial light can also benefit. Although not the perfect solution, a lot of people experience better mood and find it useful in How You Can Beat Insomnia. Exposure to strong light in the day will help you stay awake and actually improve your concentration and mood.
It is best to be in bed earlier and to wake up earlier in the morning. By doing this you will benefit from more natural light exposure. It is recommended to dim lighting an hour or so before you sleep to increase your melatonin levels, to help prepare your body for sleep. Also, it’s important not to engage in any mentally or physically stimulating activities such as work or exercise.
Light can be distracting and make sleep more difficult during bedtime, so make sure that you keep you room dark and devoid of light. Blackout curtains are ideal in the bedroom to stop exterior light from entering. You could also line your existing curtains to make them thicker. Alternatively an eye mask can be worn which will do the same thing.
When we sleep our body’s temperature drops a little. Does this suggest that body temperature affects sleep? Well have you ever found that during hot summer nights it is even more difficult to sleep?
Women suffer from sleepless nights when they are menstruating as their body temperature increases. In the day time our bodies naturally become warmer which increases energy and concentration. The opposite happens at night when the body actually drops in temperature.
Taking a hot bath a good hour before sleep is both relaxing and a great way to aid sleep. While at first the body increases in temperature, as it cools it promotes sleepiness. Be aware that you should not have a hot bath just before going to bed, as your body will need an hour or so to cool down.
The proper sleep wear can make sleep much more relaxing. Also ensure that your bedroom is cool and comfortable at night, as this will help you stay asleep. If it gets extremely hot in the summer, open the windows and wear lighter sleep wear.