[Tip] Annoying insomnia....... If you want to sleep soundly!!!

Many people suffer from insomnia, right?

Ever since my mother developed a mental illness, she has been suffering from insomnia.. It feels like there's no greater pain than wanting to sleep but being unable to.

I have to survive the next day after waking up, but I can't sleep, and I keep having bad thoughts that won't go away. When I wake up in the morning, I'm tired all day, I couldn't sleep, and I have no appetite.

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The sleep time of our people is said to be lower compared to major developed countries.

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However, the problem is not only the inability to sleep itself, but also the poor quality of sleep even when sleeping, which is just as painful as not being able to sleep. In my case, I sleep almost like a polyphasic pattern, but the quality of sleep is so poor that it becomes a problem. Mainly, I keep dreaming or wake up repeatedly while sleeping.

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There are many possible causes of insomnia...

Among them, if my bad habits are causing insomnia

I should do my best to eliminate the causes of my insomnia and live a healthy and happy life.

Lack of sleep negatively affects both physical and mental health, thereby reducing quality of life.

In my mother's case, insomnia and depression came simultaneously in a sequence of which came first, the egg or the chicken, causing her a lot of trouble.

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I was surprised to hear that one of the biggest risk factors for insomnia is cardiovascular disease.

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When people sleep, our bodies are said to reduce blood pressure by about 10%.

It relaxes physical functions and makes you feel comfortable. However, if you do not sleep, blood pressure remains elevated, which puts more strain on the heart.

Continuous strain on the heart increases the risk of cardiovascular disease.

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The most frightening thing is depression, which causes significant mental health issues like my mother.

People with insomnia are said to have a 2 to 6 times higher risk of developing depression.

Many people around me who suffer from insomnia generally also experience depression, and sometimes their depression causes them to have more insomnia.

Through psychiatric counseling, medication is prescribed, and while there are some effects, overall, patients often complain of feeling dazed after taking the medication.

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Then, let's take a look at the factors that disturb our sleep.

There are many factors that disturb sleep, but even excluding the mental anxieties I am experiencing.

Insomnia often occurs due to poor sleep habits and irregular lifestyles, so try to eliminate these factors as much as possible.

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1. Habit of looking at your phone or laptop before falling asleep

Many people have the habit of looking at their smartphones before falling asleep. In fact, I also often watch YouTube or Netflix until I fall asleep while lying down.

If you want to get a good night's sleep, it is advisable to change this habit.

Two hours before bedtime, the brain begins to secrete the sleep hormone melatonin, but the light emitted from smartphones can suppress melatonin secretion.

The more melatonin secretion is suppressed, the later the sleep time becomes.

It is recommended to develop a habit of refraining from using electronic devices before going to bed.

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What is melatonin: It is an important sleep-inducing hormone secreted by the brain. The most influential factor is sunlight; exposure to sunlight after waking stops its secretion. It is a hormone naturally produced in the body through several stages of synthesis, and for melatonin to be produced well, it is essential to consume certain nutrients such as the essential amino acid tryptophan and calcium, along with exposure to sunlight.

Tryptophan -> Hydroxytryptophan -> Serotonin -> Melatonin

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2. Excessive caffeine intake (coffee, green tea, black tea, etc.)

Our people really love coffee~ How many franchise coffee shops are there in our neighborhood?? If all those coffee shops are to survive, how much coffee do people drink?

Consuming caffeine affects our body for about 4 to 12 hours.

Morning coffee is welcome, but if you have insomnia symptoms, it is better to avoid coffee after lunch.

But how do you ward off sleepiness while working during the day? After lunch, try taking a quick walk even if just for a moment to shake off sleepiness~ Chewing gum or sucking on mints can also be helpful.

Especially, if someone with insomnia drinks coffee before bed... it's like deciding to stay awake all night.

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Excessive daytime napping

Taking a nap for about 10 to 20 minutes helps relieve accumulated fatigue and gives you the strength to have a lively day again. However, if you nap deeply and for a long time, it not only disrupts your daytime routine but also makes it difficult to sleep at night. Since I don't have insomnia, I can still fall asleep at night even after a nap... Am I just a sleep monster?

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4. Alcohol consumption and smoking

Some people I know actually can't sleep unless they drink alcohol;;

Although it appears that drinking alcohol helps you fall asleep easily, once you start drinking, you tend to wake up frequently in the middle of the night, and as the alcohol level in your blood decreases during sleep, your sympathetic nerves wake up again, preventing you from achieving restful sleep.

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Excessive exercise before bedtime

Exercise may make you feel tired and help you sleep well, but excessive exercise can excite and activate the body and mind, which actually hinders restful sleep. Hmm~

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Did you know that people with sleep deprivation are more likely to become obese???

When you lack sleep, serotonin levels decrease, making it difficult for the body to feel full. As a result, overeating occurs, and leptin, which suppresses appetite, decreases while ghrelin, which stimulates appetite, increases.

They say you gain weight. Truly, the human body is mysterious.

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Sleep is the best medicine.

During sleep, various bodily functions such as memory, body recovery, immune enhancement, and stress reduction are restored. Adequate sleep is necessary to have a lively and energetic day the next day.

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Then, I will look into foods that help promote a comfortable and restful sleep.

 

Milk: Drinking a warm glass of milk before bed helps the body relax and feel comfortable because the tryptophan contained in dairy products calms anxiety. You can also add a spoonful of honey.

Banana: Magnesium and potassium contained in bananas are components that relax muscles and help treat insomnia. The reason athletes eat bananas is also because they prevent muscle cramps and alleviate symptoms.

Almond: Almonds contain magnesium, which relaxes muscles, providing benefits similar to bananas, and they are also said to be effective in regulating blood sugar levels.

Eating a few almonds after dinner is said to help promote restful sleep.

Cherry: Cherries contain the sleep hormone melatonin, which is said to greatly help with restful sleep.

Whole grains: If you add a handful of whole grains to a cup of yogurt and eat it as an afternoon snack, it can increase serotonin levels and help promote restful sleep.

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In addition, legumes, lettuce, onions, celery, jujube tea, and ginger tea are very helpful.

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Then, I will also look into foods that cause insomnia.

 

Foods high in sugar, starchy foods, white bread, alcohol, caffeine, and excessive overeating can cause insomnia.

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I searched for and found some exercises that help promote restful sleep~~＾＾

 

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I brought the gymnastics image from Gangnam St. Mary's Hospital~~

 

Let's have a good night's sleep with healthy habits and eating habits~~ Sleep well tonight!!

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