Sleep is a precious commodity that we take for granted – until we can not get it. With so many things to do all day, we have very few hours to recharge for the next day. If you are anxious, stimulated or caffeinated, falling asleep is a battle, it will be very difficult to fall asleep , even when you are completely exhausted.
Getting enough sleep is critical to your health. Your body performs a set of different processes when it is asleep and these are essential for its renewal and revitalization. Preserving your health is one of the most important things you can do to have a fulfilling and fulfilling life. Understanding how we are affected by insomnia can help you see the importance of getting down to work to solve this sleep disorder.
Health Effects of Insomnia
-High Blood Pressure – People who do not get enough sleep have an increased risk of developing high blood pressure because their bodies never have a chance to calm down.
-Heart Disease – High blood pressure and increased anxiety due to lack of sleep, can lead to heart disease.
-Weight gain – Lack of sleep can cause increased appetite and changes in metabolism that can cause weight gain.
-Weight loss – Your appetite may decrease and you can lose weight quickly.
-Increased risk of cancer and diabetes – Researchers have found that insomnia can trigger the hormones and proteins responsible for an increased risk of colon cancer, breast cancer, diabetes and other diseases.
-Reduces Immune System Function – Reduced immune system performance may cause you to become more susceptible to disease.
-Gastrointestinal Problems – You may experience constipation or diarrhea.
-Vision problems – Some individuals experience blurred vision.
-Increased headaches – You may begin to experience chronic headaches due to the tension of not sleeping.
-Learned insomnia – An unpleasant vicious circle can be caused by over-analyzing and worrying about not being able to sleep. People who struggle to sleep often do not and this leads to more insomnia.
Other problems due to insomnia
The health effects of not getting sleep are not the only things that could affect your daily life; can reduce your normal ability, making you lose friends, family or your job.
–Inability to Manage Stress – When you do not get enough sleep, you can have a bad time managing the stress that makes you feel agitated and overwhelmed easily.
–Irritability – You may experience irritability so it is difficult for you to be around people or get to do the daily routines.
–Lack of concentration and focus – Feeling exhausted may interfere with your ability to pay attention.
–Loss of memory – You may experience long-term and short-term memory loss. Older people experience memory loss much sooner if they suffer from insomnia.
–Reduced reaction time – Lack of sleep can cause a slow down in your reaction time. This can be dangerous if you work with machinery or drive a vehicle.
–Reduced Motor Skills – You may find it more difficult to handle objects or do certain things.
–Low self-esteem – You may have bloodshot eyes, dark circles under your eyes, look pale, or other insomnia symptoms that cause you lower self-esteem.
Increase participation in risk situations – You are much more prone to risk when you have not slept enough.
–Increased Risk of Addictions – People who suffer from insomnia and find their lives crumbling around them, sometimes turn to drugs, alcohol or other addictions to help with the effects of not sleeping.
–Depression – You may suffer from the symptoms of depression or depression can be the cause of your insomnia.
But there are solutions that can be effective to sleep and solve the problem of insomnia that comes to mind. The following methodology is a simple and natural technique, where 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
Dr. Andrew Weil is a recognized leader in integrated medicine using a holistic approach to dealing with problems that affect our mind and body. Combining his excellent Harvard education and the experience he has gained in his life practicing medicine, Dr. Weil is an expert in the management of the various diseases that affect our health, including insomnia.
Dr. Weil is famous for his relaxation exercise, known as the 4-7-8 method . One of the biggest problems in falling asleep is lying in bed, trying to rest, but not being able to sleep. We can spend hours wandering around trying to sleep in vain – and very often this becomes insomnia. The 4-7-8 method was designed to help a person relax in bed, providing a state in which it is easy to fall asleep.
Step 1: Exhale
Assume a comfortable position, lying on your bed or a comfortable sofa. Exhale slowly, pursing lips as if to whistle, and making a soft “buzzing” sound.
Step 2: Inhale and count to four
After the exhalation, close your mouth and inhale through the nose, counting to four.
Step 3: Hold your breath and count to seven
Hold your breath and count until seven. If possible, try to hold your breath for seven seconds. If you find this step too difficult, try counting down to a lower number until you can hold your breath until 7.
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.
Remember, inhale using your nose and exhale using your mouth. Remember to keep the 4-7-8 ratio when doing this exercise. Do not worry if you do not meet the number requirements the first time. Just keep doing the exercise over and over again until you are able to follow the 4-7-8 seconds used in the technique. This relaxes your body and makes you feel sleepy, making it easier to fall asleep.
Do not just use it to sleep. The 4-7-8 technique is not meant to be used just to fall asleep. This technique, interestingly enough, can be used to simply relax and take a break, calm down after experiencing emotional stress and even control stressful impulses such as overeating. According to Dr. Weil, this technique to stay asleep and relaxed, is a “natural tranquilizer.”
Try to use this exercise at least twice a day. You will realize that the more often you do this exercise, the longer you will be able to hold your breath and a more relaxed state you will be able to maintain.