Sleep Deprivation and how to improve
When we don’t get enough sleep the effects can range from gaining fat, poor concentration levels, dopy, slow, irritated very easily, anxious, stressed, hungry and sick.
Our 24 hour sleep circle (circadian rhythm) will influence our bodies to produce hormones and neurotransmitters for our bodies to work well and stay balanced.
Of course when the body doesn’t get enough sleep this will create an imbalance which will cause the hormones to get all out of whack, our bodies wont break down food as efficiently, inflammation build up, higher cortisol levels, insulin resistance can occur, slow down recovery from exercise, decrease protein synthesis and effect coordination and cognitive response.
This will keep going on this negative path till you get the rest time you need to function well.
The bottom line is with sleep deprivation comes a chain reaction of negative responses through out the body, so what can we do to solve this issue.
Here are a few ways that could get you back on track:
1. Protein
Get you nutrition right. Focus on getting enough protein throughout the day for better focus, keeping your body recovering well from exercise and keeping you more satisfied.
2. Carbohydrates
Eat a portion of carbohydrates at night with dinner to the chemical serotonin for a calm and relaxed mood to help you get a better rest at night.
3. Magnesium
Take Magnesium to calm the nervous system and reduce stress levels allowing you to relax. Magnesium rich foods include: dark leafy greens, dark chocolate, nuts, rice and legumes
4. B Vitamins
When the body is deficient in B vitamins, which can be a direct link to sleeping issues and when you don’t have meat in your diet than the chances are even higher that you could be deficient. Thiamine (B1) affects your brains transmitters, which are linked to serotonin so a lack of thiamine can lead to poor sleep.
Foods rich in B vitamins: Chicken, red meat, pork, turkey, salmon, tuna, shell fish, leafy greens, fresh fruits, dairy, nuts, potatoes, avocado, lentils.
5. Valerian
Valerian is a perennial plant that has been used for centuries to ease insomnia. Valerian has been known to release GABA in the brain, which will help regulate nerve cells and has a calming effect on the body.
Where get Valerian from: Herbal teas will give you a small dose of this plant but a concentrated version liquid or powder will provide you with a more potent effect.
6. Try to get to bed at a regular time
Creating the habitual times to go to sleep will regulate your circadian rhythm
7. Avoid Caffeine after lunch
Caffeine can increase the stress hormone cortisol and those people who have higher stress levels or anxious will have trouble sleeping many hours later.
8. Sleep in darkness
When you rest in darkness it stimulates a hormone – melatonin. Like Serotonin, Melatonin plays a vital role in our physical and metal well being. Melatonin will peak a couple hours after night fall causing that sleepy feel and calming of your nerve signals which signals you its bedtime then will go back to low levels by morning telling you its time to wake.