L'insomnie chronique peut et va littéralement vous rendre fou. Dans ce guide, nous examinerons certains choix naturels qui vous aideront à reprendre le contrôle de vos cycles de sommeil et nous vous proposerons une liste de remèdes naturels bien étudiés contre l'insomnie. Il est vital de stabiliser votre glycémie, en particulier le soir. Une bonne [...]
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You don’t need to eat anything over three hours before bedtime as it is going to energize your body. Eat a balanced meal with lean protein, complex carbohydrates, and great fat for dinner. Limit bedtime snacks to prevent any issues. Exercise is necessary not just for a healthy lifestyle, but also to enhance sleep quality. It’s ideal to perform vigorous workouts earlier in the day as opposed to at night.
However, if you have to do it at night, some exercises is much better than nothing at all. Turn off electronics at least an hour before bedtime. Television, telephone lights, etc., can continue to keep the brain triggered and not let it time to end up. Avoid watching highly extreme films, such as horror films, before bedtime because it can stimulate your adrenal glands into believing you are at risk, keeping you awake and awake long after the night should end.
Following a normal sleep and wake cycle is vital. Go to bed and wake up at precisely the exact same time daily. Make a ritual that will help train your mind to understand when it’s time to close down and when it’s time to activate. Your bedroom should be cool, dark, and comfortable with relaxing, soothing colours. There needs to be light-limiting drapes and dimmer bulbs in your lamps.
Finally, a few minutes before bed, try writing down your to-do list for the following day, or vent about your worries and anxieties. This will release the negative energy before going to sleep. Food plays an essential part of healthy lifestyle, including healthy sleep.
Covering a nutritious diet is beyond the scope of this guide, however, so we’ll stick with only a couple of pointers that will help you get to the ideal kind of thinking. Eat a high protein and good fat diet for breakfast with no carbs. If you have to have a carb, opt for the complex carbohydrates. This will set the tone for your healthful eating for the rest of the day. Eat low glycemic index carbohydrates at lunch and dinner.
There are dozens and dozens of lists on the internet if you do a quick Google search. There are some carbs which are necessary to acquire certain chemicals like tryptophan beyond the blood-brain barrier, which will help produce serotonin and the sleep compound, melatonin. Again, there are tons of lists on the internet that can allow you to sort out a fantastic grocery list. There’s an old-school beverage we like to use in our household: warm milk. The casein peptides in milk decrease anxiety and help induce sleep.
It is an superb relaxer and reduces anxiety. Sometimes, however, it can lead to insomnia, but this is uncommon. You will know after your first attempt. Hormonal balance is extremely important for great sleep. Excess cortisol, which is produced in the adrenal glands, can lead to insomnia and anxiety, in addition to place a drain on your blood glucose while also causing adrenaline difficulties. Besides blood glucose stability throughout the full day, keeping your stress levels in a “normal” level will help keep the cortisol levels under control also. To assist with this, I suggest zinc, which will lower high cortisol levels.
Try taking a zinc supplement with your dinner if you believe insomnia might be caused by excess stress/cortisol production. Menopausal women often have insomnia. Progesterone may have a calming effect on the mind and nervous system, particularly if you’re experiencing hormone deficiencies and hot flashes. Natural progesterone cream or liquid may boost these amounts.
Too low or too large estrogen may result in insomnia also. It’s crucial to get these levels checked regularly, especially if you have insomnia. A drop in blood sugar while you’re sleeping may indicate that your adrenal glands are releasing adrenaline, waking you up and making it hard to fall back asleep. In this scenario, it’s ideal to eat something quite small, such as peanut butter on celery, to assist you to sleep. The thyroid gland is essential for the evolution of melatonin and serotonin, while also helping to regulate blood sugar.
If thyroid levels are too high or too low, it might result in sleeplessness, nervousness, or excessive daytime sleepiness. Most of these below supplements are available in foods; however, at times it’s ideal to keep them in your medicine cabinet that will assist you get back on track. The complete scope of these supplements can’t be completely covered in this report, but I will provide you a head start in finding the best one for you.
Definitely, this is the ideal sleep supplement. It can be found at the local grocery store and is an fantastic way to decrease insomnia and enhance REM sleep, that’s the curative part of the sleep cycle. Besides regulating sleep patterns, some other clinically proven benefits include it supports the immune system and production of growth hormones, helps shift workers regulate their sleep, reduces migraines, and reduces stress hormones.
Some factors that can result in a decrease in melatonin include poor sleep, too much light during sleeping hours, insufficient sunlight, higher stress, too much alcohol or caffeine, less tryptophan ingestion (too many carbohydrates in your diet!) , and some drugs like aspirin or beta-blockers. The very best dose of melatonin is 3 milligrams per half hour before bed. You can go up to 20 mg if necessary. If you realize that the 3 mg doesn’t work well initially, consider taking 100 milligrams of 5-HTP too.
If you awake in the middle of the night, then time-released melatonin might be best. Some foods which help boost your melatonin levels include oats, rice, ginger, sweet corn, bananas, broccoli, broccoli and tomatoes. This is a excellent addition to some melatonin regimen, but is also great by itself. It’s an amino acid that is naturally made in the body as a precursor to serotonin. Currently, 5-HTP is used in the treatment of mild to moderate depression, insomnia, nervousness, and fatigue.
It’s well-known for enhancing sleep quality and decreasing the quantity of time required to fall asleep. Recommended dose is 50-100 mg per night, but you can go up to 300 mg if necessary. Make certain to take this on an empty stomach, approximately half an hour before bedtime. This functions as a calming agent to the central nervous system. Recommended dose is 100 mg before bed. This increases GABA levels, which is a neurotransmitter that, again, acts as a calming agent to the entire body.
Recommended dose is 1000 mg with dinner or before bed. This is a non-protein amino acid most commonly found in green tea. It’s been analyzed in studies and is demonstrated to reduce stress and balance mood, while also improving sleep quality. Recommended dose is 100 mg before bed. This is one of my favorites since it also relieves migraines. Magnesium has a calming effect on the nervous system and muscles. It modulates nitric oxide, which is very important for healthy sleep. Many menopausal women have discovered that adding calcium to magnesium does wonders for their sleep.
This supplement has the power to reduce cortisol and help manage anxiety since it optimizes the connection between the brain and adrenal glands. Studies have shown that after a couple of days of high-dose PS, there was a significant drop in excess cortisol levels in men. It enhances brain and memory function, reduces anxiety, improves mood and depression, and increases metabolism. As you see, you have several choices to choose from in order to treat insomnia naturally. Start with you, while following the hints at the start of the guide, and work your way through the others if you want to.