{"id":7330,"date":"2019-03-12T12:45:29","date_gmt":"2019-03-12T09:45:29","guid":{"rendered":"https:\/\/new.digital.biz.tr\/?p=7330"},"modified":"2023-08-09T14:20:47","modified_gmt":"2023-08-09T11:20:47","slug":"insomnia-i-cant-get-no-sleep","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/en\/blog\/insomnia-i-cant-get-no-sleep\/","title":{"rendered":"Insomnia \u2013 I can\u2019t get no sleep!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7330\" class=\"elementor elementor-7330\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a6445ab e-flex e-con-boxed e-con e-parent\" data-id=\"a6445ab\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ec90760 elementor-widget elementor-widget-html\" data-id=\"ec90760\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<iframe style=\"border-radius:12px\" src=\"https:\/\/open.spotify.com\/embed\/episode\/1notvn5gpPr2vH2sJhRFxn?utm_source=generator\" width=\"100%\" height=\"100\" frameBorder=\"0\" allowfullscreen=\"\" allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\"><\/iframe>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4febafb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4febafb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b9b88cd\" data-id=\"b9b88cd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-325a2b8 elementor-widget elementor-widget-text-editor\" data-id=\"325a2b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>INSOMNIA \u2013 I can\u2019t get no sleep!<\/p>\n<p>For the last couple of years I see a lot of people having problems sleeping seriously. And this is depriving for them because this is how we charge ourselves like the phones. &nbsp;If not then simply cannot function well during the day.<\/p>\n<p>SOOOO !!!!!! I want everyone to understand <strong>why this is happening<\/strong> and <strong>what can be done about it?!<\/strong><\/p>\n<ul>\n<li><strong>Physical<\/strong><br>In general eating toxic &amp; heavy foods (meat, fried foods etc.) and not moving enough have a big effect on insomnia. More than you may think. When you don\u2019t move the body cannot release the negative energy stored during the day. And when you eat heavy all the energy goes to digestive duties.<\/li>\n<li><strong>Mental<\/strong><br>Unfortunately we cannot stop thinking past issues like family, break ups, divorce, kids, boss, money etc. And that keeps our minds so busy with overthinking so cannot relax for a good sleep.<\/li>\n<li><strong>Spiritual<\/strong><br>There is definitely an energy shift around the world that keeps us awake. Most of us feel that. Our souls are trying to adapt to that change. Are you too awake at around 3.00 a.m.?<\/li>\n<\/ul>\n<p><strong>Consequences of Insufficient Sleep<\/strong><br><strong>Circadian Rhythm<\/strong> is the cyclical 24-hour period of human biological activity. When you upset your <strong>circadian rhythm<\/strong> by not getting enough sleep, the results cascade through your system, raising blood pressure, dysregulating hunger hormones and blood sugar, increasing the expression of genes associated with inflammation, immune excitability, diabetes, cancer risk and stress7, and much more. Like premature aging&nbsp; by interfering with growth hormone production, normally released by your pituitary gland during deep sleep.<\/p>\n<p><strong>IMPROVING SOLUTIONS<\/strong><br><strong>Clean eating \u2013 early dinner<\/strong><br>Eating more alkaline and natural foods and having early dinner at least 3 &nbsp;hours before you go to bed won\u2019t tire your digestive system during night time so you sleep better. Cause eating toxic food with GMO, MSG and additives damages our &nbsp;biochemistry and disturbs our metabolism.<\/p>\n<p><strong>Sleeping naked<\/strong><br>You might wanna try sleeping naked. &nbsp;And the main reason sleeping naked is good for you that: it prevents clothes from getting in the way of your body\u2019s natural&nbsp;thermoregulation&nbsp;process.<\/p>\n<p>Keeping your body cool is key to enjoying a night of uninterrupted sleep. When you bring pajamas into the mix, your body has more external factors to deal with that can affect your temperature. This is especially the case if your pajamas keep you too warm, causing uncomfortable night sweats that interfere with your sleep and wake you up.<\/p>\n<p><strong>Aromatherapy &#8211; Lavender<\/strong><br>This is the most popular and often most effective&nbsp;<strong>scent<\/strong>&nbsp;which is used to aid&nbsp;<strong>sleep<\/strong>.&nbsp;<strong>Lavender<\/strong>&nbsp;has a sedative effect, helping to relax nervous system, lower our blood pressure, and decrease our heart rate which all combine to prepare our bodies for&nbsp;<strong>sleep<\/strong>. You can spray it to your pillow.<\/p>\n<p><strong>Weighted blanket<\/strong><br>It is said that you feel much safer underneath. There has been a research about that. They believe the&nbsp;<strong>blankets<\/strong>&nbsp;helped them&nbsp;<strong>sleep<\/strong>&nbsp;more comfortably and securely, and they had higher-quality <strong>sleep<\/strong>&#8230; While research on&nbsp;<strong>weighted blankets<\/strong>&nbsp;is sparse, deep pressure stimulation has been found to calm adults and children with anxiety, autism, and attention difficulties, researchers say.<\/p>\n<p><strong>Warm Shower<\/strong><br>Relaxes you and prepares your body to sleep.<\/p>\n<p><strong>Total darkness<\/strong><br>Even the tiniest bit of light can interfere with your sleep. So keep your room in total dark. Researches says blind people have 20 mg melatonin!<\/p>\n<p><strong>Melatonin pills<\/strong><br>You can use melatonin supplements. &nbsp;In order to see the real effect you need to use 2-3 weeks in a row and you can use in increased amounts like from 3-5 mg to up to 20 mg!<\/p>\n<p><strong>No digital devices or electronics<\/strong><br>These can disrupt your pineal gland&#8217;s production of melatonin and serotonin, and are a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease. No TV, computer or phone, no alarm clocks in the bedroom anymore! <strong>Avoid using loud alarm clocks<\/strong>.&nbsp;It is very stressful on your body to be suddenly jolted awake.<\/p>\n<p><strong>Magnesium<\/strong><br>It increases body relaxation and prevent muscle contractions that could wake you up. It is a very important mineral that our body needs. Lack of magnesium can cause 27 different health condition in the metabolism such as depression, constipation etc.<\/p>\n<p><strong>Using the right pillow and the mattress<\/strong><br>It is important to choose right mattress and pillow cause your body position affects your sleep quality a lot too. Many brands have good options for that.<\/p>\n<p><strong>The temperature 21-22 C<\/strong><br>The room you are sleeping in shouldn\u2019t be so cold or so hot. Ideal temperature is 21-22 C degrees.<\/p>\n<p><strong>Silence<\/strong><br>Like temperature and light, sound can be a disruptive factor that&#8217;s keeping you awake. An inexpensive pair of earplugs can eliminate most noise.<\/p>\n<p><strong>10:00-10:30 p.m. Bedtime<\/strong><br>Try to be in the bed by 10:00-10:30 p.m. every night. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m.<\/p>\n<p><strong>Brainwave Application 35 Binaural<\/strong><br>It is an application via sound vibrations that helps to take your brain to alpha state which is sleeping state.<\/p>\n<p><strong>Avoid drinking<\/strong><br>Disturbing substances like alcohol, caffeine and not even water cause you might need wake up to go to toilet. So stop drinking fluids 2 hours before bed time.<\/p>\n<p><strong>Weight loss<\/strong><br>Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep.<\/p>\n<p><strong>Melissa and Chamomile tea<\/strong><br>Those teas have sedative effects that may help with sleep, which is why chamomile tea is often sipped before bed.<\/p>\n<p><strong>Relaxing music<\/strong><br>A soft nice relaxing music might be helpful before bed. Some people find the nature sounds, such as the ocean or forest, to be soothing for sleep.<\/p>\n<p><strong>Yin Yoga<\/strong><br>Releases the tension in the muscles so definitely it helps a smoother sleep.<\/p>\n<p><strong>Reset your circadian clock<\/strong><br>Expose yourself to bright sunlight in the morning and\/or around solar noon to &#8220;set&#8221; your master clock, and to avoid blue light exposure after sunset for the same reason.<\/p>\n<p><strong>Journaling<\/strong><br>It might be helpful to empty your mind by writing your thoughts, tasks for next day before bed so you sleep better.<\/p>\n<p>Mirey Yuhay<\/p>\n<p><\/p>\n<p>If you want to boost your immune system, we strongly recommend that you join our <a href=\"https:\/\/astra.thelifeco.com\/get-fit-healthy-program\/\">get fit and healthy<\/a> program.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>INSOMNIA \u2013 I can\u2019t get no sleep! For the last couple of years I see a lot of people having problems sleeping seriously. And this is depriving for them because this is how we charge ourselves like the phones. &nbsp;If not then simply cannot function well during the day. SOOOO !!!!!! I want everyone to [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":7331,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[6441],"tags":[],"class_list":["post-7330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdorovyj-obraz-zhizni"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/posts\/7330","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/comments?post=7330"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/posts\/7330\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/media\/7331"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/media?parent=7330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/categories?post=7330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/en\/wp-json\/wp\/v2\/tags?post=7330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}