March is the month of the National Sleep Awareness Month.
For most of my life, sleep was easy. As a child, my father read a good night story to me – usually “The Giving Tree” – and I sleep before the boy took all branches of the tree. (By the way, this book is deep.) And I could sleep anywhere. From questionable Ottomans in hotels to the middle seat on a turbulent flight – I was the female McDreamy.
It was only in my early 30s that I realized how bad sleepless nights could be. Es gibt nichts Schlimmeres, als ins Bett zu kommen, Schafe (oder herrliche Russetkartoffeln) zu zählen, nur um die nächsten sieben Stunden damit zu verbringen, über Everrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrryyyyyyyingthingggggg zu werfen und zu starren.
About 1 of 4 women and people who were assigned to women at birth (AFAB) are experiencing some symptoms of insomnia as well as difficulties falling asleep and falling asleep. In addition to the anger, insomnia can serious effects on mental and physical health, such as an increased risk of mood disorders and cardiovascular diseases -the main cause of women in the USA
Women are frequently insomnia than men, so it is no surprise that women also take sleeping pills subject to prescription. However, new research results show that the night aid may not give you the outstanding sleep that you get for you.
“Sleeping pills can get to sleep, but you may not get the sleep quality you need because you don’t get really healthy and restorative sleep,” said Nicole Sondermann, NBC-HWC, CCSH, RPSGT, clinical sleep health teacher and member of the health council of healthwomen.
Clock: How to sleep well >>
Restorative sleep and sleeping pills
What exactly is the restorative sleep? Sondermann said it is to go through all sleep cycles undisturbed and wake up with the spiritual clarity to start their day. Imagine this: If you wake up at Trader Joe’s on a Saturday morning and were ready to shop at Trader Joe, you probably had restorative sleep.
One reason for the restorative sleep is so important that your body and brain can heal. Your brain also gives time to eliminate waste, including poisonous proteins that can build and interrupt the flow of information between neurons. However, a new groundbreaking study showed that prescription sleeping pills could affect this “cleaning process”.
In the study, mice received a common sleeping pill. And while the mice had fallen asleep faster than the mice that a placebo receives, the researchers found the river of the cerebrospinal fluid, which cleaned the brain during sleep, by about 30%. Sleeping pills can also suppress the production of noradrenalin waves that delete toxins in the brain during the REM sleep (Rem-Rapid Eye Movement), which is important for learning, memory and cognitive function.
“So if you take a sleeping pill, you are sedated, but of course you don’t go through the process that your body has to go through during the REM sleep,” said Sondermann. “I like to compare it with a washing machine. You can rinse a little, and all the foam come out and you rinse, rinse, rinse, rinse, and it comes out clean. Or you can rinse the fast cycle, but the soap suds are still in there.
Although the study tested the brain of mice, the researchers found that people have the same brain circle, which could mean that sleeping pills can also affect the health of the brain for humans.
Read: Treatment options for insomnia >>
The importance of sleep hygiene
Sondermann found that prescription sleeping pills are necessary for some people and are helpful if they are prescribed for the right reasons. However, the best way to restore sleep is to practice good sleep hygiene.
A helpful sleep routine varies from person to person, but good sleep hygiene can include:
- Wake up and go to bed every day at the same time
- Practice meditation and relaxation exercises 30 minutes before going to bed
- Switch off all electronics 30 to 60 minutes before going to bed
- Restrict naps to the early afternoon
Read: Sleep hygiene checklist: Top 8 Healthy sleeping habits >>
Sondermann said for the 2 o’clock thoughts that the technology could be helpful. Here you can find out how to do it:
- Concentrate on the thought/problem that bothers you as you breathe through your nose.
- Hold your breath for four seconds. Recognize the stressor and hug him.
- Breathe out for a long time and slowly while you say that you let go.
- Repeat as often as you have to.
“You don’t fix the problem – but you won’t have it checked,” said Sondermann. “The publication of CO2 actually relaxes your body. At a psychological level, you publish what controls your thoughts.”
The restorative sleep may appear on sleepless nights like a pipe dream, but good sleep hygiene can make a big difference in your health as a whole.
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