Sleeping has become a precious commodity in modern times. Nowadays everybody is so obsessed with work and chores, it seems there is so little time left to recharge for the next day.
Moreover, the new technological gadgets don’t make it any easier as the light that they emit greatly impact our sleeping habits.
If you are anxious, stimulated or caffeinated, falling asleep might sound like a battle, even if you feel exhausted.
However, proper sleep is essential for our health because the body processes like renewal and revitalization cannot be completed if you constantly disturb the sleeping hours.
There can be numerous consequences if you don’t solve this problem on time, and even though for some it doesn’t sound like, but is rather a serious issue in the long run.
Health Effects of Insomnia
– High Blood Pressure – Lack of sleep can significantly impact your blood pressure levels. Since you don’t give a chance to your body to properly calm down, the blood pressure is likely to rapidly increase.
– Heart Disease – The high blood pressure caused by lack of sleep in combination with anxiety can lead to heart disease.
– Weight gain – Due to the changes in the metabolism when the body has lack of sleep can increase your appetite and you can gain a lot of weight in a very short time.
– Weight loss – it depends on the individual, but in many cases, it can also lead to a quick and unhealthy weight loss.
– Increased risk of cancer and diabetes – Studies have shown that lack of sleep can trigger the hormones and proteins who are responsible for an increased risk of breast cancer, colon cancer, diabetes and other diseases.
– Reduces Immune System Function – Lack of sleep also affects the work of the immune system and you’re more likely susceptible to disease.
– Gastrointestinal Problems – Also it can trigger diarrhea and constipation.
– Vision problems – Depends on the individual, but some can actually experience blurred vision.
– Increased headaches – If the brain cannot rest it overworks and causes chronic headaches.
Other problems due to insomnia.
– Inability to Manage Stress – When you have lack of sleep your stress levels are much higher and you can feel agitated and overwhelmed easily.
– Lack of concentration and focus – as the brain cannot function properly, focus and concertation become almost impossible.
– Loss of memory – It can be short term and long term memory loss. Depending on how much time you suffer from insomnia.
– Reduced reaction time – If you are working with machinery or drive a vehicle this can be dangerous, for you and the people around you.
– Reduced Motor Skills – You probably noticed when you don’t have a normal sleep you feel like you’re drunk.
– Increased Risk of Addictions – People who suffer from insomnia are more likely to turn to drugs, alcohol or other addictions to help them with their stress.
– Depression – This one goes both ways, either may Depression causes your insomnia, and insomnia causes you Depression. Either way, depression is a serious problem, even if some people don’t take it seriously.
Fortunately, there are ways you can solve this problem without using any drugs. You only use your body and breathing to return to a relaxed state, which is necessary for your body to finally fall asleep and rest.
How to fall asleep in 60 seconds
Integrated medicine expert Dr. Andrew Weil is recognized worldwide as a leader in this field. His holistic approach to deal with this problem proved extremely successful and had helped thousands of people.
Combining his excellent Harvard education and his experience from his successful studies Dr. Weil is an expert in the management of the various diseases that affect our health, especially insomnia.
He is most famous for his relaxation technique, also refer to as the 4-7-8 method. The 4-7-8 method is designed to help you relax and bring you to a state where you’ll fall asleep immediately.
Step 1: Exhale
First, lie down in a comfortable position on your bed and relax your whole body. Slowly Exhale, pursing lips as if to whistle and make a soft “buzzing” sound.
Step 2: Inhale and count to four
After you exhale, close your mouth and inhale through the nose and then count to four.
Step 3: Hold your breath and count to seven
Next, count to seven while you’re holding your breath. If it’s hard for you to hold your breath for seven seconds, hold it as close as possible to this number.
Step 4: Exhale and count to eight
Exhale the breath you’ve been holding for eight seconds. Gather lips again (whistle) and exhale slowly, counting to eight.
Have it in mind that you need to exhale using your mouth and inhale using your nose. Remember to keep the 4-7-8 ratio when doing this exercise.
If it’s hard to remember all of these, try to do it as much closely as possible, practice and you will get it in no time. This exercise will relax your body and make you feel sleepy.
You don’t have to use this technique for sleeping only. You can also practice it when you’re under a lot of stress. According to Dr. Weil, this technique is a “natural tranquilizer.”
Source: Home Remedies Corner | Medical Daily