You have some Sex Problems? Don’t Blame Your Age for that!
Tick tock, tick tock, tick tock. You are staring in the dark at the numbers glaring back at you on your alarm clock. It is 3 a.m., and this is your another night of interrupted sleep and frustration. If you are wondering what is wrong with you, consider this: Maybe everything depends on the things or activities you do in the course of the day, and that’s bringing about insomnia at night.
One of the most important human needs in life is sleep. It is absolutely necessary for all living creatures to function. Without having enough sleep, we break down both mentally and physically. Lack of sleep can lead to moodiness, lack of concentration, and sluggishness. But why is it so important? The scientists are still not exactly sure.
In spite of all this, American citizens with their strict schedules frequently try to delay sleep as long as possible and may unintentionally do a lot of other things that could obstruct sleep when they really do want it. Actually, wrong diet and other incorrect lifestyle habits could be secretly sabotaging efforts to get an appropriate amount of sleep.
"We are absolutely sure that certain foods that we eat can interfere with sleep, claims Carl E. Hunt, MD, director of the National Center on Sleep Disorders Research at the National Institutes of Health in Bethesda, Md. "The most evident substances in terms of stimulating wakefulness that we should avoid would be caffeine, and then there’s nicotine."
According to the National Sleep Foundation, almost half of American society report experiencing insomnia at least occasionally, Adult persons need an average of eight hours of sleep to function properly. Older people usually need a little less - about seven and a half hours. The specialists estimate that about half of people over the age 65 have problems with sleeping. This can be the result of any changes in lifestyle, such as napping more during the day, discomfort from physical conditions, such as arthritis, and emotional difficulties including depression.
However, lifestyle habits can play an essential role in the quality of sleep as well, or lack thereof. Therefore, the first thing you ought to do is analyze your patterns and environment. Here are several tips for good sleep "hygiene" recommended by Cleveland Clinic :
* Do not go to bed until you are really tired
* Set a regular schedule to get up in the morning, even during weekends
* Never nap during the day
* Avoid consumption of caffeine, alcohol, and nicotine at night
* Try not to watch TV, eat, or read books in bed
* Follow the same bedtime rituals every night
* Avoid rigorous physical activity three hours before going to bed
* Get out of bed in the situation that you can’t fall asleep
Midnight Marauders
The list contains among others some major sleep bandits: caffeine and nicotine.
Caffeine consumed late in the day is unacceptable - that includes such things as chocolate, teas, and sodas. However, it is not always clear where caffeine lurks, explains Hunt, so make sure to read food labels.
"Everybody is aware of the fact that coffee can keep them awake. But the existence of caffeine or similar items in many other products that they consume constitutes the thing that is not necessarily appreciated by people" he tells WebMD.
According to The National Sleep Foundation, the effects of caffeine can lead to problems with falling asleep as much as 10-12 hours later in some people.
Nicotine frequently falls below the radar screen when it comes to sleep interruption, however, the same as caffeine, it is in fact a stimulant. The studies prove that nicotine is connected with problems with insomnia. Hunt claims that smoking within a few hours before going to bed should also be avoided; of course, it is better not to smoke at all.
Spicy and acidic foods may kill sleep efforts as well, due to the fact that they lead to heartburn. This disorder is problematic particularly for people with gastroesophageal reflux disease (GERD), also caleed acid reflux. Why is eating such foods just before going to bed such a worry? Lying down worsens heartburn, and the discomfort from heartburn delays sleep.
But how about the old methods - such as drinking warm milk or having a nightcap - to lull us to sleep? Are they really effective?
One of the substances in milk is a substance known as tryptophan. This substance is used by the body to produce serotonin (a neurotransmitter) in the brain. Serotonin helps control such aspects as sleep patterns, appetite, pain, and other functions, however unfortunately it doesn’t contain a sufficient amount of tryptophan to change our sleep patterns. However, according to Hunt, some people claim that it is effective and doesn’t knock trying it.
Alcohol is a very tricky substance: It’s an undercover sleep marauder. It’s also the most common self-medicated sedative, Hunt explains to WebMD. In contrast to a common belief that seemingly harmless nightcap before bedtime may be relaxing at first, however has a bounce back effect and can make you wake up in the wee hours of the night. Hence, if you wish to have some quality shut-eye, the best thing you can do is to refuse.
If worse comes to worst, a sleeping pill could be helpful. Sleeping pills are rather secure and effective, when used in moderation. However, the healthcare providers warn that they are not a long-term solution for insomnia, but only a Band-Aid to alleviate the symptoms. A physician can prescribe some sleeping pills on a short-term basis for patients who are undergoing a stressful period in their life, such as coping with the death of a beloved person. Hunt also claims that natural medications such as melatonin or valerian (sold in health-food stores) may bring you some relief. However, before you use it consult your physician first - several supplements can interfere with your regular prescription drugs.
Don’t Forget To Practice Sports - in the Daytime
When you practice some sport just before going to bed you can undermine your best efforts to sleep, physicians say that regular exercise during the day can do wonders. Physical activity can keep weight, blood pressure, and cholesterol under control, staving off other health conditions that can delay sleep. Moreover, it boosts the levels of energy during the day and can help give you more restful sleep. Physical activity may also relieve stress, another serious cause of insomnia.
Hunt claims that you shouldn’t exercise less than three hours before going to bed, due to the fact that physical activity has an alerting effect. Furthermore, it increases the temperature of your body. This increase results in a drop in temperature five to six hours later, which makes it easier to sleep at that time. This explains why exercising in the late afternoon may be perfect - and evening not.
This is more reason to go out and make the most of your day so a good night’s sleep will be more than just a dream.
