Most everyone is having a hard time falling asleep these days. Chronic sleep deprivation is connected with many health issues such as depression, anxiety, prone to getting sick, weight gain, dementia, and higher risk for cancer. Poor sleep habits are also at the root of many cases of ADD and ADHD. There are a few problems that people are doing on a daily basis without realizing they are affecting a good night sleep.
One of the main problems many are having with today’s technology is that they cannot shut it off. When your phone is charging at your bedside table, it is the last thing we tend to look at before falling asleep. Activities of your phone ringing, dinging, work emails, social media, and applications cause an emotional roller coaster and does not cultivate a state of mind for sleep. The blue light of the screen can cause dysfunction of having a full sleep cycle. The best way to stop this activity at night is to charge your phone outside of your room. I understand it’s your alarm clock, but invest in buying an analog alarm clock and enjoy sleeping.
Technology is not the only thing that causes you to wake up at 1 a.m., 3 a.m., or 5 a.m. in a panic. There can be multiple causes from excessive stress to sleep apnea, but a common cause is excessive amounts of sugar and carbohydrates. The modern American diet today is built on mainly sugar, chemical ingredients, refined carbohydrates, and wine. We are running on a sugar high and our bodies crash at night which then triggers hunger in the middle of our sleep. Getting hungry when your sleeping can make you feel anxious, stressed, wired, and will cause %LINK1 %. Transition your lifestyle to a more real food based diet that includes non-processed meats, poultry, fish, fruit, veggies, and nuts.
Waking up in the middle of the night because your anxious and worried only leads to restlessness, which leads to 2-3 cups of coffee, tea, or your favorite energy drink per day. Caffeine is slowly metabolized in the body, so even if you drink your caffeine in the morning, for some sensitive bodies, caffeine may still be buzzing around in your system by bedtime. Gradually decrease your caffeine consumption over the course of 2-3 weeks and see how your body is doing without the anxiety and a good night's rest.
If none of the above are options for you, you can try taking supplements such as magnesium and melatonin. Magnesium is great for relaxing your mind and muscles to help you fall asleep. Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. On the other hand, melatonin is naturally made from the body. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. Magnesium and melatonin can both be found in cream form for fast absorption into the body. Other great options include taking an Epsom salt bath (contains magnesium), reading a book, listening to relaxing music, journaling, or even shutting down everything and just laying in best.