1. Why Is Important to Have A Good Night Of Sleep
Why a good night of sleep is important? Because is during the dark hours that your body works to restore itself. Yes: self-repair.
During sleep happens many crucial biological processes that determine the good and healthy functioning of your body. . Is during sleep that your body goes into:
- Celular restoration: muscles get repaired, tissue grows, hormones get released
- Brain function and its neurons are reorganized, toxic waste it’s cleared out from the brain and allows it to work well when you wake up.
- Immunity: it happens at night, your body produces the proteins, antibodies, and immune cells to fight infections and inflammations.
- Mental health and emotional well-being: if you suffer from sleep deprivations it compromises the functioning of your brain amygdala and it’s more likely that you overreact; your perception of fear, response to fear, and stress might be out of control and it may result in anxiety crises, depression, mood changes, fatigue.
Sleep quality also affects your heart health (blood pressure) weight maintenance and regulation of insulin production.
If you wish to deepen a little more, please allow yourself to read this article https://www.healthline.com/health/why-do-we-sleep#lack-of-sleep
2. Causes Of Insomnia Periods
- Search for the root and fix the cause, not the symptoms. You might need the help of a therapist for anxiety or depression.
- If what’s stressing you is a crossroad and you need help in defining a new path: a professional coach might help you.
- Room too cold or too hot
- Regulate temperature with adequate equipment.
- Uncomfortable bed
- Change mattress
- Alcohol, caffeine, or nicotine
- You should quit. But if you decided that you don’t want to at least control, your consumption. Alcohol should be taken during meals or very closed to them if you don’t go with an appetizer or digestive.
- Caffeine should be avoided after 6 pm.
- If you’re nicotine-addicted try to avoid smoking one or two hours before bedtime.
- Recreational drugs like cocaine or ecstasy
- Get serious rehab treatment.
- Make that decision yourself: you don’t have to reach that rock bottom. If that is the case. You're worthy. Unslaved yourself.
- Shift work
3. Three Little Tricks To Get Your Sleep On Track
Melatonin is a hormone primarily released by the pineal gland at night and has long been associated with control of the sleep-wake cycle.
Your brain produces melatonin in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock).
Being exposed to light at night can block melatonin production.
Trick one: Avoid Light-viewing between 11 PM and 4 AM
When you’re exposed to blue light (cellphones and computers), when we have light-viewing between 11 PM and 4 AM, the dark phase of the circadian circle, mother nature punishes human nature.
Melatonin is not produced, and It affects your dopamine regulation system. Your Circadian cycle - your 24 hours internal clock that regulates the sleep-wake biological process - gets messed up,
Learn more about the Circadian cycle in this article: https://www.sleepfoundation.org/circadian-rhythm
Trick two: Learn Breathwork and Do It Before Bed Time. It stimulates the pineal gland
The goal here is to sleep better. And, to sleep better you need to produce melatonin.
Melatonin is segregated by the pineal gland and this gland is stimulated when you do breathwork then… You must do Breath Work!
Why take supplements if there are natural ways to stimulate your body to produce melatonin?
It really solved my sleeping problems. I personally do Kapalbhati technic every night. It’s simple. It works.
But you can find other techniques on youtube or check out this link: https://infinitejoynow.ca/3waystofeelgood/
Trick three: Be grateful
Realy. Be grateful. Give thanks and praises, even if you’re not a religious or praying person. Be grateful: for something in the day, or someone that is important in some phase of your life. Be grateful
The ideal would be to go to sleep without being angry at anyone, especially yourself. Because you deserve a good night's sleep.
The least you can do for yourself is find some inner peace to sleep. You deserve to lay down and sleep well.
Find gratitude: for little or big things. You’ll find that necessary peace to sleep as your body needs, as you deserve.