POSTS FROM JACQUELINE

Best Way To Get Better Sleep. #How To Reset Your Circadian Rhythm.

sleeping-beauty-


Best Way To Get Better Sleep.

#How To Reset Your Circadian Rhythm.

 

Dear readers and friends,

Welcome to www.avoidpainaturalways.com

 

In this new article, you will find everything you are looking on how to get better sleep. You will learn how you can reset your body’s clock, to get better sleep.

Circadian Rhythm

Circadian Rhythm is your twenty-four hours internal clock, the body’s master clock that controls the production of melatonin, a hormone that makes you sleepy.
It receives information about incoming light from the optic nerves.

But it is responsible for more to get better sleep and wakefulness.
For instance, it controls other systems in the body. Such as hunger, mental alertness, and mood, stress, heart function.

Please read more.

Biological_clock_human
Biological_clock_human

Here are examples of the circadian rhythm?

As an illustration of the body’s clock such as

  • Sleep-wake cycle
  • the body temperature cycle
  • the cycles in which some hormones secreted

Infradian rhythms

Infradian rhythms have a longer duration period than circadian rhythms.  Lasting more than twenty-four hours.

The menstrual cycle in women and the hibernation cycle in bears are two excellent examples.

Circadian rhythm (CRSD) disorder

Did you ever hear about circadian rhythm (CRSD) disorder?
CRSD is within the family of sleep disorders. Therefore affecting, (among other bodily processes) the timing of sleep and awaken at times.

What causes a circadian disorder?

Typically, circadian rhythm disorders caused by di- synchronization between internal sleep-wake rhythms and the light-darkness cycle.

Then what happens in these disorders?

When your body’s clock is off, in this case, you might have to face these unpleasant symptoms.
Such as:

  • Difficulty initiative sleep
  • Difficulty maintaining sleep
  • Non-restorative sleep
  • Daytime sleepiness
  • Poor concentrations.

Tell me about where the circadian clock located?

Vertebrate animals, including humans, have a group of about 20.000 nerve cells.  They are called (neurons).  These neurons form a structure named SUPRACHIASMATIC NUCLEUS or SCN.

SCN located in a part of your brain.  Commonly called the hypothalamus.

sleep-is-serious
Sleep-is-serious

Hypothalamus

This part of your hypothalamus is a portion of your brain.
And located below the Thalamus. Consequently, relaying sensory information. It is amazingly small such an almond size.

To help you to understand the importance of your hypothalamus.
I will tell you precisely how your hypothalamus is responsible for shutting down your brain’s arousal signals and causing the transition for you to sleep.

Alongside your hypothalamus dysfunction

The consequences might impact any of these hormones.
As well as the related endocrine systems.

Hypothalamus dysfunction may result in:

  • Disruption in body
  • Temperature regulation
  • Weight issues
  • Sodium and water balance
  • Emotions and sleep cycles.

But why I have such a hard time sleeping?

It is important to realize that, why you have such a hard time to get to sleep or sleep well at night.
These factors can be caused by:

  • Too much stress
  • A health condition
  • The particular medication you are taking
  • Or perhaps, you drink too much caffeine
  • too much alcohol at night will make you hard to fall asleep.
  • Having anxiety doesn’t help to relax either.
  • Depression.

Therefore, you may have to see your doctor and see what he will advise you to feel better.

What are the symptoms of a sleep disorder?

Here a list of the symptoms you might have:

1- Snoring and sleep apnea.
Surprisingly, snoring may seem benign to you.  But it probably represents a significant difficulty in keeping your throat open while you sleep. Resulting in having poor quality sleep.
2- Insomnia is a sleep disorder, that is characterized by difficulty falling asleep.

3- Parasomnias are a group of sleep disorders.

4- Sleep paralysis is a temporary inability to move or to speak that occurs when you’re waking up or falling asleep.  It’s not harmful though and should pass in a few seconds or minutes.

Here are more Symptoms.

5- Restless legs syndrome.
People with the restless syndrome have uncomfortable, itchy, pins and needles feeling in the legs.

Restless legs syndrome is a common nerve condition, caused by some medication, such as anti-nausea, antidepressants, antihistamines. See your doctor.

6- Having Circadian rhythm disorders

In a simple word is a disruption in a person’s internal body’s clock.

7- Chronic fatigue syndrome

With all the symptoms all cited above.

No surprise why you might feel so tired, I mean exhausted when you wake up in the morning.

What do you know about the two classifications of sleep disorders?

Here are two classifications of insomnia

Primary and secondary

For instance, most cases of chronic insomnia are secondary.
Which means they are the symptom or side effect of some other problem.

Because of certain medical conditions, this type of insomnia lasts for about a few months.

In contrast, primary insomnia isn’t due to medical condition.

But I am having problems falling asleep and staying awake.
Sleep that varies, for examples:
One night of good sleep that comes after several nights of heavy sleep.
After three weeks of this scenario of good or bad sleep is considered a chronic disorder’s rest.

How can I fix circadian rhythm sleep?

Here are some tips for you to follow
Such as:
1- Go to sleep and wake up at the same time each day.

2- Avoid snapping at least more than twenty minutes.

3- Use your bed only for sleeping

4- Try vigorous exercise at least four hours before your bedtime.

How many hours of sleep is normal?

Well, while sleep requirements vary slightly from person to person.
Most healthy adults need between 7 to 9 hours of sleep per night to function at their best.

Children and Teens need even more and despite the notion that our sleep needs.

Decrease with age; most older people still need at least seven hours of rest.

Can I function on 4 hours sleep?

Most people go to sleep in a monophasic sleep cycle for 6-8 hours each night.
But with only 4 hours sleep, it will be wise to take 1-2 hour nap after your workday.

But again, if you had a bad night last night
I suggest you do:
1- Drink a lot of water, you get fatigued when you’re dehydrated.
2- Get your blood moving, I mean by speaking, waking, a workout is a great way to wake up.
3- Cut back on large meals
4- Take a cold shower.

If you haven’t got enough sleep?

In short, here some tricks for you.

1- Eat a good breakfast

2- Keep binging on protein snacks and nuts.
3- Chew Gum
4- Drink coffee
5- Eat apples
6- Turn up the lights
7- Rest your eyes.

How long do you think does a full sleep cycle last?

Believe it or not, a sleep cycle lasts about 90 minutes, and during that time you move through five stages of sleep.

The first four stages make up your non-rapid eye movement (NREM)
NREM sleep and the fifth stage is when rapid eye movement (REM) sleep occurs.

New researchers have illuminated the effects of night-time light.
When there’s disruption to the body’s internal clock, that will increase the risk of mood disorders Scientist say.

A Lancet Psychiatry Study of 91,000 people found that a disrupted body clock is linked to depression, bipolar disorder, and other problems.

More researches.

The Glasgow Researchers said it was warming to societies becoming less in time with these natural rhythms.

Watch how does a lack of sleep impact your brain?

In the study, the researchers found that sleep deprivation makes it difficult for brain cells to communicate effectively.
Which in turn, can lead to temporary mental lapses that affect memory, and visual perception.
Furthermore, sleep-disordered breathing can cause a lack of oxygen while sleeping, that may damage the brain.

Don’t you think is time for you now to change a little your habits to improve your sleep?

I have some tricks for you to learn how to sleep like a baby.

1- One hour before going to bed:
Tips off the blue light. The blue light emitted by TV, Computer, and other screens stimulate the brain.
Therefore, it will be better for you not to watch TV before bed does something else, take a book.

2- You could also take a walk after dinner, in fact, activity helps sleep more easily.

3- Breath in through your nose for four seconds.
So then, hold your breath for seven seconds, slowly breath out through your mouth for eight seconds.

Chamomille-tea
Chamomille-tea

Repeat this process until you fall asleep.

Trust me this breathing technique will help you to relax, I have tried that, and if it works for me, it will eventually work for you as well.
4- Make it simple, take a hot shower, have a cup of camomille.

How can I stop my anxiety at night?

Simply meditate. Focus on your breath, visualize a serene environment, such as a deserted beach.

Try to relax all your muscles in your face, including your tongue and the muscles around your eyes.

Drop your shoulder as far down as they’ll go
Follow by your upper and lower arm one side at the time.

In conclusion

Remember to expose yourself to bright sunlight in the morning to help your body’s clock.
Be sure to keep your hypothalamus healthy.
Seriously, eating a balanced diet will help your hypothalamus. the main gland responsible for shutting down the brain’s arousal signals and causing the transition to sleep.

Jump to diet with high Omega-3 content include fish, walnuts, flax seeds, and leafy vegetables, rich fruits vitamin C.

Did you enjoy this article?

If so, please let me know by leaving your comments below, I would love hearing from you.
Jacqueline.