- Diseases, Disorders & Conditions
Improve your sleeping disorder with these tips
Suffering from sleeping disorder can cause a lot of problems, such as stress, mood swings and irritation. On top of this you will feel tired and weak the whole day and your immune system will become weaker.
However, before you start going to a doctor or pharmacist for sleep medication, it would be a good idea to first have a look into your eating pattern. Unhealthy foods and drinks, for example, can cause a disruption in your sleeping pattern as much as a noisy neighbour can.
Causes for sleeping disorder
There are several causes for a sleeping disorder:
- Too much caffeine
- A fluctuating bloodsuger level
- A lack of certain needed "hormones" and neurotransmitters
- A lack of needed nutrients such as magnesium and iron
In the following paragraphs we will discuss each cause and a possible solution for it. Should the following tips not work, then it might be wise to consult a doctor to discuss your problems sleeping.
Stabilize your bloodsugar level?
If there are strong fluctuations in your bloodsuger level, this could cause damage to your sleeping pattern. too much suger in your blood causes you to be wide awake while you should be sleeping and a low level of sugar in your blood will make you feel hungry (which also causes you to not sleep). Also, when your bloodsugar level is low, your blood will produce "cortisol", which will release stored sugar into your blood. Knowing this you can imagine what an unbalanced bloodsugar level does to your sleeping behaviour.
How to stabilize your bloodsugar level?
First of all it is important to have your meals at regular intervals, such as breakfast, lunch and dinner without skipping any of these meals. In between have a small snack when feeling hungry. regular eating prevents cortisol from being produced.
Second is to cut down on the amount of sugar that you eat. Replace them with natural sugars or unrefined carbohydrates. On top of that, add some proteines and fibres to your menu.
Too much caffeine
Drinks like tea, coffee, cola and energydrinks contain caffeine. Although some people can drink a cup of coffee and sleep very well at night, another person could drink a cup of tea in the morning and then stay awake the night following. Caffeine sets off and stimulates the production of stress- and motivational hormones.
How to reduce caffeine?
Replace normal tea with natural teas such as green or white tea or teas that are free of caffeine. Reduce the quantity of your daily amount of caffeine bit by bit and not at once as it can cause headaches. Try to reduce the amount of caffeine you drink in the evening or afternoon first.
Try to avoid drinking coffee
And start drinking green tea
Lack of amino-acids
Within your body there is an important synergy between hormones and neurotransmitters that can influence sleep. One of the hormones that make you go to sleep is melatonine. A similar neurotransmitter that lets you sleep is seratonine. both melatonine and seratonine come from the amino-acids in your body. These amino-acids you can obtain by eating food that contains proteines and vitamine B.
How to obtain amino-acids?
Proteines and amino-acids can be found in the following food products:
- Nuts and seeds
Also an extra daily portion of vitamine B and other supplements can give extra support.
Healthy sleeping habits
A number of tips for healthy sleeping habits:
- Make sure that the bedroom is peaceful (no tv/computer), dark at night (dark curtains) and is quiet (e.g. not near a busy road).
- Stop undertaking active things about 2 hours before sleeping, instead relax by meditation, a warm bath, listening to soft music or reading an easy book (not too exciting).
- Try to avoid drinking caffeine in the evening, at least not after 8pm.
- Avoid eating heavy or high calorie foods after 7 pm. These will make your bloodsuger level rise.