Spread the Wellness

The most natural and reversible process of a human body is sleeping. Sleeping is very crucial for basic maintenance and repair of body cells and endocrine, digestive and neurological systems. One day of ignorance is equivalent to the many days of harm on your body.

What are the different types of sleep disorders?
  • Insomnia, the disability to sleep and remain asleep.
  • Obstructive sleep apnea (OSA)
  • Parasomnia, the abnormal and destructive behaviours during sleep likewise sleepwalking, sleep talking, bedwetting, teeth clenching.
  • The restless leg syndrome (RLS)
  • Gastroesophageal reflux disease (GERD)
  • Sleep-phase disorders
  • Narcolepsy
  • Nocturia
What are the main causes of sleep disorders in general?
  • Stress and anxiety are one the main causes of sleep disorders.
  • Allergies and respiratory problems likewise cough, cold, inability to breathe.
  • Frequent urination and disturbance during sleep because of diuretics and medications.
  • A constant pain and ailment can potentially prevent you from sleeping in the night.
Symptoms and signs of sleeping disorder:
  • Chronic fatigue, and getting drowsy.
  • Chronic low back pain.
  • Rapid weight gain.
  • Irregular periods, PCOD.
  • Unusual breathing patterns during daytime.
  • Lack of concentration, depression, anxiety and irritability.
  • Acne and poor digestion.
  • Cracked heels due sleepwalking.
What are the huge health benefits of an adequate sleep every night?
  • Energy production after a sound sleep night.
  • A balanced muscle and joint function.
  • Bone health, sound sleep repairs the body cells and bones build-up.
  • Skin regeneration, skin regenerated only at night when our bodies are at rest.
  • Thyroid functionality.
  • Reduced depression and anxiety.
  • Increased concentration level.
  • A non-inflammatory lifestyle.
How to restore a good sleeping pattern again by changing lifestyle?
  • A balanced diet incorporating more green vegetables and less sugar, improve your gut health for a proper sleep pattern.
  • Exercising and stretching which in turns reduces the stress and anxiety.
  • Drinking less water just before bedtime to prevent frequent urination.
  • Reducing alcohol, tobacco and caffeine intake.
  • Introducing high fiber and less carbohydrate food before sleeping time.
What are the other ways to improve your poor sleeping pattern?
  • Get a comfortable pillow, not too hard or too soft.
  • Keep your bedroom very dark while sleeping.
  • Turn off the Wi-Fi and don’t keep electronic devices in your bedroom.
  • A 10-minute meditation at some point in a day is also beneficial.
  • Never rely completely on sleeping pills.
  • Don’t exercise at night, it increases the core temperature resulting in poor sleep.
  • Communicate with your significant other well to minimize stress.
  • Never sleep too hungry or too full.
  • Maintain a sleeping pattern.
  • Regulating circadian rhythms.
  • 4-7-8 Relaxing breath exercise before sleeping.
Sleep and dream enhancing botanical nutrients and supplementations:
  • Melatonin in oral or sublingual form
  • 5-HTP (Hydroxy-tryptophan)
  • Kava
  • Valerian root
  • Ashwagandha (Adaptogens)
  • Vitamin D3 (80 ng/mL) to restore sleep
  • Potassium and calcium rich food
  • Magnesium supplementation (bi-glycinate or taurate or malate or citrate form)
  • Jasmine and Lavender as herbal tea or as essential oil/humidifier
  • Vitamin B complex and omega 3 fatty acids
  • Probiotics having strains of B. longum Rosell, L. helveticus Rosell, L. reuteri and L. casei Shirota

Supplementation guidelines:

Kindly check with your medical practitioners for dosage of supplementation.

“When you sleep, you forget the chaos, try to make the sleep worth forgetting.”

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3749028/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6531156/