Sleep is important could be the understatement of the century! A quality night’s sleep is vital for the body and the mind. A good night’s sleep involves many processes. Here we will cover some important ones and get to research solutions. In this article, we will focus on a non-drug approach for better sleep that could be powerful by itself or combined with Western medicine.
Hidden Process Behind Sleep
There are still many unknown and hidden processes behind sleep, but many studies are discovering the importance of sleep and the impact it has on our bodies and overall health. In our fast-paced working society, we sometimes forget the importance of slowing down and getting some good quality sleep. Research suggests that sleep plays an important role in memory, both before and after learning a new task. It has been said several brain functions happen during sleep including how nerve cells or neurons communicate and reorganize. The brain stores new information and gets rid of toxic waste. Cellular restoration is another important theory said to take place while we sleep. In this theory, it is explained that sleep allows cells to repair and regrow. Important processes that happen during cellular restoration include muscle repair, protein synthesis, tissue growth, and hormone release.
Sleep also helps to maintain a strong immune system. When we sleep our bodies make cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells. This hidden process of sleep prevents sickness by destroying harmful germs. This is one of the reasons why when we are sick it is even more important to get some sleep. Sleep plays an important role in our emotional health. Research shows that sleep and mental health go hand in hand
Insomnia & Anxiety
Insomnia one of the major sleeping disorders has now become an epidemic. Studies have found that it affects 40% of adults, with 10%-15% suffering from chronic insomnia and 25%-35% having transient or occasional insomnia. It is important to address these issues to improve sleep quality. Insomnia and anxiety have high impacts on a person’s quality of life. There is a disruptive cycle between insomnia and anxiety. Learning how to cope with daily stress can help with the lack of sleep.
Research Solutions
Acupuncture
In ancient times acupuncture was used to regulate the yin & yang to reinforce health. In modern medicine, acupuncture can increase the content of y-amino butyric acid, commonly known as GABA which is the chief inhibitory neurotransmitter in the developmentally mature mammalian central nervous system. Its principal role is reducing neuronal excitability throughout the nervous system, which can calm the nervous system and enhance sleep quality. As you can see acupuncture with this process can help you feel calmer and help you fall asleep faster and longer with a study showing even up to 3 extra hours of sleep. I have used acupuncture and after only one session I have felt more relaxed and have gotten a better night’s sleep.
Cannabidiol (CBD)
We have many cannabinoid receptors in the brain CB1 and CB2 in the rest body. These receptors explain why the use of CBD oils and hemp flowers are commonly used for improving anxiety and sleep and other symptoms like pain or even inflammation. Although more research is needed it is hard to deny the testimonials of many people that have used CBD and gotten great results. For this reason, if you suffer from insomnia or anxiety this could be one of the best go-to non-drug treatments.
Nightly Routine
A nightly routine could be a major key in training your body and mind to relax. It has been recommended to turn off your electronics an hour or two before bedtime. The blue light in these electronics could trick your eyes into thinking it is daytime and delaying the release of melatonin in the brain. Another good option to apply to your night routine is to take a hot shower about an hour before bedtime. The hot water will heat your skin and relax your muscles as your body tries to cool down and you will feel relaxed, tired, and ready for bed. Likewise, music such as meditative, white noise, rain sounds, or any sound that makes you feel relaxed is another good tool to use for your night routine.
Essential Oils
Essential oils are known to have many beneficial properties for the body that could help with sleep. Oils such as lavender, chamomile, peppermint, bergamot, and sandalwood are known to for their calming effect. Likewise, there are many herbal supplements that could help alleviate poor sleep. If you need extra help with sleep and are interested in trying a sleep plan with ancient techniques, you can check out Mind Balancing Plan