- Health Risks and Dangers of Sleep Deprivation
- Sleep Deprivation Effects On The Gut
- 3 Steps Towards Good Quality Sleep
- Foods That Can Help Achieve A Good Night Sleep
- Exercises To Help Achieve Good Night Sleep
- Beginner Guided Meditation For Better Sleep
- Natural Supplementation That Promotes Better Sleep
- Nighttime Smoothie
Sleep is one of the most crucial things a man not to ignore. Having enough sleep or rest nightly is the key to improved stamina for the next day work including sex, of course, if that is among your plans.
However, many men and even women experienced difficulty in getting deep slumber.
Perhaps, among the reasons are due to anxiety and other related psychological issues. When it comes to sex, both are not helpful.
This is not a comprehensive article in insomnia, but these 3 tips may help one achieve better sleep every night.
But before that, let us explore the hidden dangers of sleep deprivation.
Health Risks and Dangers of Sleep Deprivation
Regardless whether you intentionally deprive yourself of sleep, or due to certain conditions you can’t sleep, the health risks are imminent. Even with just a week of insufficient sleep can alter the activity of the genes.
All these can result in many things such as our ability control stress response, harm the immune system, triggers inflammation and cause a decline in overall health. Knowing these hidden health hazards due to sleep deprivation can help us stay motivated to get regular and quality sleep.
- Higher levels of anxiety – Lack of sleep amplifies the brain’s anticipatory reactions resulting to an increase in the level of anxiety according to one study.
- Higer levels of depression – Lack of sleep causes a decrease in nuerotransmitters, which are important for mood regulation resulting to depression. Another study reported by Reuters that chronic sleep deprivation causes more depression in young women. The study was done on college female subjects.
- Disruption of the circadian rhythm – When there is a lack of sleep, it disrupts the body’s natural time cycle resulting to the poor health of the white blood cells. When it happens, it weakens the body’s response to physical stress and hurts the immune system response.
- Impaired cognition – Excessive sleep deprvation can impair memory function including the ability to think and process information. One study published in Nuerology finds that sleep deprivation can result to brain shrinkage. Experts like Jeffrey Iliff discovered that lack of sleep precedes the development of Alazheimer’s disease.
- Higher risk of hypertension – Habitual short sleep can lead to higher risk of high blood pressure.
- Higher risk of stroke – Lack of sleep negatively affects the cardiovascular health increasing the risk of restricting blood flow to the brain. The AHA(American Heart Association) recognizes this link.
- Higher risk of heart disease – During sleep, the blood pressure drops, and the body recognizes it as a natural cycle. Disrupting this process through sleep deprivation is a risk factor for heart disease. People who work in shifting hours may be the one’s affected according to the AHA.
- Increased risk of breast cancer – Late night exposure to light is linked to reduced or suppressed melatonin production resulting to a disruption of the production of estrogen. Unfortunately, men are at risk, too. The disruption of circadian rhythm can likely affect the prostate health according to this systematic review.
- Higher risk of diabetes – Lack of sleep triggers the stress response resulting in the release of the stress hormones such as cortisol and norepinephrine. These two stress hormones are linked to insulin resistance. According to an article published in Diabetes Care, sleep disturbances can increased up to three times higher risk of later onset type-2 diabetes. In another study where researchers reviewed previous studies, they found that chronic partial sleep loss may increase risk of obesity and diabetes.
- Craving for unhealthy foods – Sleep is part of the body’s overall health maintenance regulating and balancing hormones. Among these hormones that can trigger food cravings is ghrelin, which makes us feel hungry. Lack of sleep can elevate the level of ghrelin and lower leptin, the one that makes us feel full. When an imbalance between these two hormones occur tipping in favor to ghrelin, hunger and cravings increased. When this happens, weight gain and even obesity is a surefire destination.
Sleep Deprivation Effects On The Gut
The gut microbiome is a community of good bacteria that lives in the gut. It plays a significant role1 in maintaining health and wellness. The majority of the immune system comes from the gut. Hence, it is essential to maintain a well-balanced and healthy gut microbiota.
One study2 finds that sleep deprivation may cause subtle changes in the gut. In the study, researchers getting less sleep didn’t necessarily alter the person’s gut bacteria, but it affects the level of certain strains of bacteria.
The significance of the findings is that when there is an imbalance of bacteria in the gut, it can be a major factor that caused obesity in certain individuals.
3 Steps Towards Good Quality Sleep
Cut anxiety and drift off peacefully using these 3 steps outlined Dr. Guy Meadows, an insomnia specialist and owner of Sleep School.
1. Organize the mind for sleep. Set time markers for the body that indicate sleep is near. To be able to infuse an organized mind, regularly doing chores can help significantly. For instance, keep mealtimes regular, shower at the same time and tune into the same radio station while brushing teeth.
2. Shutdown the buzzing brain. Relax the mind and body by simply standing upright while clasping the hands behind the head. Flex your elbows back while pinching the shoulder blades together. Hold for 10 seconds, then climb into bed. Now drop off.
3. Kiss stress goodnight. Skin-to-skin contact for 10 minutes will boost your levels of vasopressin, a chemical that suppresses stress hormones, according to University of California research. It is also an anti-diuretic so the possibility of heading to the toilet at 3 AM can be avoided.
Several articles in this website have talked about stress, and it is not friendly. Additionally, it may lead to erectile dysfunction eventually. Therefore, take the time to practice coordinating both mind and body to have enough sleep. Normally, 6 to 8 hours of sleep is recommended.
For those who are hectic, these tips may sound absurd. However, consider organizing and prioritizing things. Once this is done, you will surprise how easy and enjoyable life can be.
Relaxation is another good addition when it comes organization and prioritization. In fact, relaxation is not difficult to do every day. Take a 5 to 10-minute break and do deep breathing.
This alone can help relieve the stress substantially. Do it regularly every day and your day will not be complete without it.
Another good thing about getting enough sleep is the opportunity to having morning sex. Yes, early morning sex is good and offers many health benefits if one has the stamina to accomplish it.
The topic about sleep is very broad. In fact, we sleep in a segmented manner according to experts.
Foods That Can Help Achieve A Good Night Sleep
1. Grapes – naturally high in melatonin, a hormone that helps regulate human’s internal body clock.
2. Oats – along with many other whole grain carbohydrates stimulate the production of serotonin in the brain.
3. Almonds – contain tryptophan, an amino acid that helps the body in producing the sleep-inducing neurotransmitter serotonin.
4. Milk – a great source of calcium, which the body utilizes in combination with tryptophan to produced serotonin and melatonin.
5. Bananas – rich in magnesium, a known muscle relaxant that can help reduce periodic limb movements causing disruptions in sleep.
6. Kale – If you search online about kale, it’s online folks favorite green, and I think it’s a good thing as it also helps in achieving a good sleep. Kale is one of the most nutrient-dense foods listed. It’s packed with both vitamins and minerals that are naturally helpful in general health and sleep.
7. VCO(Virgin Coconut Oil) – The coconut oil has been pushed down since the period when saturated fats are considered bad, but in recent years it has been making big waves and gradually come back due to its purported heart-healthy properties.
Thanks to those naturalistic doctors and researchers who advocated it and reveal the reasons why saturated fats are good for us. Coconut oil is considered a superfood, and I think it is even the coconut tree has been called the tree of life.
I’ve been using coconut oil in my coffee, and cooking various dishes. Coconut oil contains a high amount of lauric acid, which is helpful for experiencing a restful sleep.
8. Cod & Salmon – These fishes and preferably wild ones are considered the sleep superfood in the world of protein. Both fishes are excellent sources of nutrients that can help boost sleep quality.
In addition, nutrients from these fishes and even other wild fishes like tuna and halibut offer health benefits for the eyes, heart, brain, and joints. Plus, it may also beneficial for achieving healthy blood pressure and cholesterol levels.
9. (Orange and Red) Tomatoes – Tomatoes are rich in lycopene, which is a vital mineral for boosting sleep quality. Lycopene is also a potent antioxidant beneficial to heart and bone health.
Tomatoes are also rich sources of Vitamin C and K, biotin, potassium, and manganese. One thing to remember in order to make the most of the lycopene, tomatoes must be cooked well as this is the only way of allowing the lycopene to produce itself from tomatoes.
Lycopene is also available in canned tomatoes. So, drinking a raw tomato juice don’t provide the lycopene, so better cook it well and eat it.
10. Mushrooms – Mushrooms have a high level of potassium, selenium, and Vitamin D all of which are sleep boosters. Half a cup of well-cooked mushrooms contain around 1/3 of a person’s daily selenium requirement. Mushrooms are also rich in Vitamins B1 and B3.
11. Pumpkin Seeds – It may not be obvious to many but pumpkin seeds have superfood quality that boost sleep quality.
Every 100 g of pepitas in which pumpkin seeds are known by some is packed with 600 mg of tyrptophanREF, and zinc that are both vital precursors to serotonin, and melatonin.
It’s also rich sources of the following; iron, protein, manganese, magnesium, and vitamin E. In order to fully benefit its zinc content, pumpkin seeds should be roasted and eaten as a whole including both shell and kernel. Experts recommend 1/4 cup per serving.
12. Raw Walnuts – Walnuts are deliciously healthy and good for increasing melatonin, or sleep hormone secreted by the pineal gland in the brain.
No wonder walnuts is listed as one of the stress-relieving foods. These superfood nuts also contain the following; biotin, manganese, a unique type of vitamin E, and omega-3.
Consuming 30 grams of walnuts, which is equivalent to 14 halves of the nuts is recommended per serving.
13. Carrots – A Pennsylvania University studyREF found consuming the alpha-carotene nutrient is closely linked with better sleep experience.
On the other hand, diets containing a low amount of alpha-carotene is linked to less quality or troubled sleep. Carrots are rich in alpha-carotene gram for gram behind canned pumpkin.
Carrots are also packed with numerous other sleep-promoting nutrients including Vitamin B6 and A, and potassium. You can consume canned carrots or carrot juice but make sure there are not added sugars in it.
Or, better eat a raw baby and regular carrots to enjoy the potent carotenoid.
These are just among the many natural and organic whole foods that have sleep-boosting properties.
Certainly, eating natural and organic whole foods is not only healthful but promote in achieving good quality sleep, as well…which is one of the pillars of a healthy body, in my opinion.
Exercises To Help Achieve Good Night Sleep
Beginner Guided Meditation For Better Sleep
There you have it. Sleep tips that can help you achieve a good night sleep. Maintaining a healthy body include getting enough nightly rest. Keep in mind, if you are healthy, you are sexy.
Natural Supplementation That Promotes Better Sleep
Below is a list of natural supplementation that help promotes better sleep. But, let us first differentiate supplementation from drugs. There are sleeping pills or aids that are prescription-based, and there are also over-the-counter sleeping aids or supplementation.
We’re not done, yet… Here additional tips for better sleep!
Another sleep expert Michael Breus has a smoothie recipe for a good night sleep. He demonstrated this recipe during his presence in the Rachael Ray Show. Michael Breus has a website called The Sleep Doctor, and also an author of-of several books, which you can find and purchase at Amazon.
This is a helpful information for me. I don’t have that critical sleeping problems, but this could be of great help. It’s always good to know some things that are helpful for sleep improvement quality.