Insomnia is also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. According to a report published on CDC.gov 35 percent of adults in the United States are getting less than seven hours of sleep.
The high-stress environment frequently found in the modern world is what drives many individuals to insomnia. That’s where good sleep health and acupuncture can soothe tension and also assist you to get a good night of sleep.
What are the Symptoms of Insomnia and the Stress-Sleep Deprivation Cycle
We can easily recognize many of the symptoms of insomnia. These symptoms include difficulty falling asleep at night, waking too early, frequent night waking, and feel tired during the day despite being in bed for seven to eight hours. There are other symptoms you may not have linked to insomnia such as anxiety, irritability, and depression, difficulty focusing, clumsiness or accidents, and increased stress about falling asleep.
Alleviating the symptoms of sleeplessness usually begins with tension management. Anxiety and rest deprivation go together. Tension triggers you to get a lousy evening’s sleep. Yet, when you’re sleep robbed, the amygdala, the part of the mind that refines feelings, ends up being more conscious of adverse stimulations. At the same time the prefrontal cortex, which is in charge of greater reasoning functions, comes to be much less active. Consequently, your unfavorable emotions come to be amplified, which increases the sensations of stress and anxiety and also anxiousness.
Improve Your Sleep
Sleep hygiene includes all the behaviors and activities in your life that contribute to the quantity and quality of your sleep. It all starts in a bedroom that’s devoted to sleep. Your bed should support your preferred sleep position. Mattress reviews may help you determine if your bed suits your need. Also, try keeping the room cool, dark, and quiet to prevent distractions.
A few changes in your habits that can help you sleep better include:
- Keeping a Regular Bedtime: Your body relies on regular 24-hour cycles called circadian rhythms to time your sleep-wake cycle. A consistent bedtime helps your body acclimate to your sleep schedule for the correctly timed release of sleep hormones.
- Eating Smart and Healthy: Heavy, high-fat foods and stimulants like caffeine close to bedtime can both interfere with your sleep cycle. Stimulants should be avoided at least four hours before bed, and try to eat an early, light dinner to aid the onset of sleep.
- Developing a Relaxing Bedtime Routine: A bedtime routine both triggers the release of sleep hormones and gives you a way to leave stress before bed. Reading a book, taking a warm bath, or listening to quiet music are a few different ways to start a healthy bedtime routine.
Acupuncture to Break the Stress-Sleep Deprivation Cycle
Occasionally you require added assistance to break the stress-sleep starvation cycle. When made use of along with excellent rest routines, acupuncture can assist you to handle tension and also sleep far better.
According to a study published in the Journal of Neuropsychiatry Clinical Neuroscience, 18 participants who reported symptoms of anxiety and sleeplessness were treated with acupuncture for five weeks. The study concluded that the participants’ sleep duration increased due to increases in the release of melatonin, a vital sleep hormone. Lower levels of anxiety and improved ability to relax were reported from the participants. Acupuncture has also been shown to improve the results of herbal sleep remedies.
Check some of the other articles to help you improve your well-being.